Small rolls on the lower back spare no one!
Yes, we don't even think about back fat...
However, it is visible there, especially when it makes unsightly folds.
But then, how to eliminate them to find a beautiful silhouette quickly?
Fortunately, there is an easy solution to remove those bulges and slim down your back.
It's simple:you have to do these 7 bodybuilding exercises for 2 to 3 weeks.
Are you ready ? Here we go!
Find out how to do this super effective program to remove bulges and lower back fat . Watch:
1. Get into a standing position with your feet shoulder-width apart.
2. Lean forward, without bending your knees.
3. Try to touch the floor and lay your hands flat on it.
Beginner: do 2 sets of 10 repetitions.
Advanced: do 3 sets of 15 repetitions.
1. Get into a standing position with your feet shoulder-width apart.
2. Raise one arm and place the palm of your hand behind your head.
3. Hold a dumbbell in your other hand, and let your arm hang down by your side.
4. Do short side bends, leaning your upper body to the side.
Beginner: do 2 sets of 15 repetitions on each side of the body.
Advanced: do 3 sets of 20 repetitions on each side of the body.
1. Get into a plank position. Your arms are extended, with the hands placed directly below the shoulders.
2. Lower your whole body, bending your arms at the elbows.
3. Return to the starting position.
Beginner: do 2 sets of 20 pumps .
Advanced: do 3 sets of 30 pumps .
To discover: The "Push-ups":a Complete Exercise to Do Absolutely.
1. Get into a lying position on your stomach, with your arms along your body.
2. Arch your back as much as possible (without hurting yourself) and grab your ankles with your hands.
3. Hold this position for 20-60 seconds, breathing slowly and steadily.
4. Slowly return to the starting position.
Do 1 time, for 20 to 60 seconds .
To discover: 5 Easy Yoga Postures To Reduce ABDOMINAL FAT.
1. Get into a lying position on your stomach.
2. Extend your arms and legs to form a straight line.
3. Arch your back and simultaneously lift your legs and arms as high as you can.
4. Hold for 3 seconds.
5. Lower your arms and legs to slowly return to the starting position.
Beginner: do 3 sets of 15 repetitions .
Advanced: do 4 sets of 20 repetitions .
To discover: 10 Easy Home Exercises To Lose Belly Fat Fast.
1. Lie down on a swiss ball, on your stomach.
2. Extend your feet behind you, with your feet shoulder-width apart.
3. Place your hands behind your head.
4. Raise and lower your upper body, keeping your neck straight.
Beginner: do 1 set of 12 repetitions .
Advanced: do 2 sets of 15 repetitions .
The bridge pose is a very effective exercise for the back, perhaps the most effective.
But without prior training, it can be dangerous, for both men and women...
Before trying it, train by doing regular sessions previous exercises, for at least 2 weeks.
1. Get into a lying position, with your legs bent at the knees.
2. Place your palms flat on the floor, behind your head.
3. Start by slowly lifting your pelvis, then your shoulders, arching your back.
4. Go as high as possible and hold this position for 3-5 seconds.
5. Return very slowly to the starting position, lowering your back to the floor.
Beginner:do 1 time for 3 seconds .
Advanced: do 2 times for 5 seconds .
