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.
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Fitness 2022: 4 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 during 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.
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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.
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.
4. The plank
The forearm stand, also known as a plank, is a popular full-body exercise that challenges your entire body, but especially your back. Therefore, regular planks can not only strengthen your back muscles, but also relieve back pain and contribute to better posture. And this is how it works: Get on all fours. Now place your forearms on the floor, your elbows are at shoulder height. Put your toes up. Raise your whole body. The stomach is tense and forms a straight line with the head, shoulders, back, and legs. Hold for about half a minute – 3 repetitions.
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