How to get rid of back rolls

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How to get rid of back rolls

When you don't eat a balanced diet, you overindulge or you don't practice sports, the fat gradually accumulates in different areas of your anatomy. On

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When you don’t eat a balanced diet, you overindulge or you don’t practice sports, the fat gradually accumulates in different areas of your anatomy. One of the most frequent areas where we find the happy love handles is in the back, a kind of fat rolls that do not look good at all and that do not stylize our figure, especially when it comes to wearing a bathing suit or with tighter clothes. Do you want to make them disappear? If the answer is yes, be sure to read the following Be Special Lady article. This time we want to talk to you about how to get rid of love handles, through a good healthy, and balanced diet, specific routines, and localized exercises. Prepared?

The rolls in the back

The fact that we have leftovers little by little accumulates in different areas of our body. Among many people, it is very common that the localized area of ​​this fat is the back, where some rolls or folds are formed due to this accumulation. Love handles usually appear on both sides of the spine but you will also find them under the armpits or even under the bra in some women.

To get rid of back rolls It is important to combine two fundamental ways: the balanced diet and exercises specifically for the back. Ready to get rid of localized fat on your back?

Specific exercises for love handles on the back

With 15 minutes of specific and localized exercises, each day will be enough to achieve the goal of ending the love handles on the back. You can combine them with other sports or moderate toning or cardio activities to ensure total body fat burning.

Consideration: if you have never practiced this type of exercise, it is appropriate that you start with a few repetitions and gradually increase them in each workout. Next, we are going to distribute the exercises according to the phases and the objective of each of them:

Strengthen lumbar

Always with the help of a mat, lie on your stomach and stretch your extremities well, as much as you can, trying not to touch the ground. We will do lumbar flexions by arching the back and returning to the starting position. Start with one set of 10 reps, rest, and do two more sets.

Reduce fat rolls

Another type of lumbar extension is more effective if possible. Lie on your stomach and place your hands on the back of your neck, then arch your back, lifting your torso and returning to the starting position. You can do two sets of 15 repetitions each to notice its effects.

reduce back fat

Now, instead of doing the lumbar extension backward, do it to the sides. That is, face down and with your hands behind your neck, arch your torso to the left and right. Do two sets of 10 repetitions for each side.

Other recommended exercises are arm and leg lift intercalated (left arm with right leg and vice versa) or the “happy or angry cat”, that is, on all fours on the mat, keeping the head elevated and the back relaxed (happy cat) and combining it with the head down and lower back up (angry cat). All exercises that work your back will help you get rid of fat rolls. Include them in your exercise routines!

In this article, we recommend other exercises for the back with dumbbells.

A balanced diet to lose fat

As we have already mentioned, it is not only enough to do a good dose of sport or to perform specific exercises for the back, although they are very helpful. All of this has to combine with a good, healthy, and balanced diet that helps us not to accumulate fat in localized areas such as the back. Remember that eating fats, refined sugars, or processed foods will not help you lose the fat that little by little has been installed in your figure.

Knowing that one of the main causes of the appearance of love handles is your diet, it is time to carry out a shock plan to prepare menus that are adapted to good eating habits. For this, it will be essential to add fruits and vegetables to your diet as well as natural fat burners such as green tea or juices made from carrots, celery, lemon, and tomato.

On the other hand, it is advisable to start new routines, especially on an empty stomach, to purify the body. You can drink horehound tea with lemon juice, canary seed milk, lemon water, or cranberry juice. At Be Special Lady we recommend you drink warm water with lemon on an empty stomach to care for and protect your body, in addition to losing weight.

Remember that the most important thing when it comes to not accumulating fat is to eat a healthy and balanced diet, rich in all foods but with a high proportion of fruits and vegetables, lean meats, and fish. In this article, we help you to have a healthy diet every day of the year.

Home remedies to combat rolls on the back

There are certain tricks that can help get rid of back rolls. Do you want to know more? Take note:

  • massages: massaging your back, in addition to relaxing you, will help you eliminate fluids and reduce localized fat. The ideal is to carry out lymphatic drainage. You can do this treatment at any beauty center.
  • Masks: creams and masks can also help you in this cause, especially those made of clay, a perfect product to eliminate and combat fat. Massage the area with the mask in circular motions and let it act for a few minutes before rinsing it off.
  • Position: Correcting your posture is key to preventing rolls from forming on your back. Think that if your back is curved it will be more flaccid and you will contribute to the formation of fat folds. Keep your back straight to combat it and also look slimmer and slimmer.

Another positive tip is to play sports like swimming since it helps to strengthen and tone the muscles of the back and, at the same time, prevents the accumulation of fat. In case you cannot or find it difficult to follow all these tips to eliminate fat rolls, we recommend wearing loose and loose clothing to hide these folds.

If you want to read more articles similar to How to get rid of back rolls, we recommend that you enter the Eliminate fat category.

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