Fitness 2022: 3 exercises against back fat

Defined abdominal muscles, a narrow waist or tense arms: these are the goals of many people who exercise regularly. Our backs are often forgotten. The cross definitely deserves more attention, as we put a lot of stress on it every day.

A neglected back has consequences: if you neglect your back during training, you risk unsightly wrinkles, crooked posture and physical discomfort. The common ailment “back” is widespread in Germany: more than 60 percent of Germans complained of back pain in the last year, reports the Robert Koch Institute (RKI). It is important to specifically prevent this. A good side effect: With the exercises you not only strengthen your back, but also get rid of bothersome fat and wrinkles on your back.

Also exciting: Plank tips for beginners >>

Fitness 2022: 3 exercises against back fat

1. The forward curve

As you bend forward, lengthen and stretch your back, hips, and calves. Here’s how it works: Stand up straight, preferably on a sports mat. Your feet should be shoulder width apart. Now begin to slowly lean forward or downward. Your knees should remain straight throughout the exercise against the creases in your back. The goal: reach down as far as possible, finally touching the ground with both palms. Of course, this is not required, especially for beginners. Here it is sufficient initially if the fingertips come into contact with the ground. Repeat the exercise about 10 to 15 times.

Reading tip: The best exercises for back pain >>

2. The floor scale

With the standing scale, also known as a single-leg deadlift, you train your deep back muscles and train your balance at the same time. This is how it works: Stand up straight. Now it is time to enter the balance position. To do this, lift your right leg and extend it backwards. At the same time, stretch your upper body forward so that your straight leg and your back or upper body form a horizontal line. In the advanced version, you can also stretch your arms forward. Hold the position for about 10 to 15 seconds while squeezing your stomach and buttocks. Repeat the exercise 3 to 5 times and then switch legs.

3. Push-ups

Push-ups are a true classic, and probably still known to everyone in physical education. Push-ups are a true all-rounder. Because: Exercise strengthens the whole body and helps, among other things, to prevent injuries to the lower back. Start in plank position. In other words, you lie on your stomach on a mat and do the forearm rest. Now place your hands slightly outside the width of your shoulders. Lower your body until your chest touches the ground. Take a short break before coming back up to the starting position. Repeat the exercise, depending on your fitness level, 5 to 20 times.

Very interesting: With these exercises you build muscles specifically >>

.

Leave your vote

Leave a Comment

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections

Here you'll find all collections you've created before.