Strong back muscles are not only beneficial for health and daily activities, but will also bring sexy beauty when women wear outfits that show off their back.
No need to go to the gym or use complicated equipment, women can have a slim, toned back at home with the following 5 simple and effective exercises to reduce back fat.
Side Plank exercise
This is an exercise that helps strengthen the back muscles, shape and firm the abdominal muscles and arms.
Doing:
– Lie on your side on the mat.
– Use your elbows or arms to support your weight, making sure your body from head to heels forms a straight line.
– Stretch your other arm straight up to the ceiling.
– Hold the position for a few seconds, starting to bring your arms down and through the space under your body as you rotate your shoulders and hips toward the floor.
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Bridge exercise
The bridge movement is one of the effective methods to tone and strengthen your back and hip muscles, improve your posture and muscle flexibility, help you move easily and reduce the risk of injury.
Doing:
– Lie face down on the mat, knees bent at a 90 degree angle, toes facing forward.
– Slowly push your hips up, forming a straight line from shoulders to knees.
– Maintain the position, tightening your back and hip muscles for 10 to 15 seconds, then gradually lower your hips back to the starting position.
– Breathe evenly and repeat the movement 10 – 20 times.
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Superman exercise
Superman pose is an exercise that effectively helps reduce back fat, while also having the ability to shape the lower back muscles and strengthen the buttocks. This is a simple and effective back exercise you can do right at home without any support equipment.
Doing:
– Lie face down on the mat, arms stretched out in front, legs stretched out behind.
– Make sure your body lies straight from head to heels.
– Using the strength of your back and hip muscles, lift both arms and legs off the floor as high as possible at the same time.
– Hold the position for about 2-5 seconds. Try to maintain balance and tighten your back muscles.
– Gradually release both arms and legs to the floor and continue repeating the movement 10 times.
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One-sided leg lift exercise
This is an exercise that focuses on the pelvic area, back and oblique abdominal muscles. At the same time, strengthen the abdominal muscles around the spine when performing body bends.
Doing:
– Lie on your side on the mat, placing your body on one side with your legs, hips and side of your body close to the mat.
– Use one arm to support your head and the other hand in front of your body to maintain balance.
– Use your glutes and back to lift both legs off the ground. Try to keep your legs straight, creating a straight line from hips to heels.
– Hold the highest position for about 2-3 seconds to feel the stretch in your glutes and back muscles.
– Gradually lower your legs to the floor, repeat the movement 8 – 10 times before switching to the other side. Repeat the movement 5 times and do the same with the other side.
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Prone Lat Pull down exercise (cable pull)
The Prone Lat Pull down movement targets the upper body, helping to tone and strengthen the shoulders, lats and upper back muscles.
Doing:
– Lie face down on the mat, belly facing down and body aligned from head to heels.
– Place your arms in front of your head, relatively wide apart, fingers facing the ceiling.
– Using your body weight, pull your shoulder blades and bend your elbows.
– Hold this position for a few seconds to feel the tension in your back and shoulder muscles, return to the starting position.
– Remember to always tighten your buttocks.
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Thu Van (according to EH)
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