How to remove creases on the back at home

How often do we admire the prepared figure before the next summer season - we rejoice at the absence of belly and cellulite, are delighted with the waist and hips. But often we turn our backs to the mirror and our mood deteriorates. The reason is the fat folds on the back, which spoil the whole appearance, and not only in a swimsuit. Dorsal folds are often visible under a tight dress, spoiling the entire female silhouette. What is it - excess fat or excess skin? How to get rid of wrinkles on the back and is it even possible to do this? In this article, we will try to answer all these burning questions.

Why folds appear on the back

The reason for the appearance of folds on the back along the line of the bra lies, first of all, in the deposition of excess fat. It cannot be that you remain thin and slender, and folds are formed anyway. Therefore, the main reason for this cosmetic defect is overweight, which, in turn, appears due to malnutrition and lack of exercise. However, sometimes folds can be seen in women with fairly moderate weight. Oddly enough, but folds are most often formed if you are forced to sit in one position for a long time. Women with a sedentary type of work, who are constantly leaning over papers or a computer monitor, are much more likely to suffer from wrinkles on their backs. Often, these folds appear in women who have various problems with the spine. To get rid of the hated body fat on the back, you need to act in three main areas - nutrition, sports and massage.

Diet for a beautiful and slender back

The state of our figure largely depends on the energy consumed and consumed. If today you ate 2500 calories and spent only 2000 in a day, that's it, 500 calories went into fat. And so from day to day, from month to month we are gaining excess weight, which we then try to get rid of in a week. After all, only 9000 calories is already one kilogram of excess greasy, most often subcutaneous fat. And to lose this excess weight, you need to do the same every day, create a calorie deficit, that is, consume 2000 and spend 2500. So you can lose weight gradually, without harm to health. However, it is very important to know what and how to eat. After all, there is a difference between a cake and a plate of salad - the calorie content is significantly different, and the feeling of satiety will be much longer from the salad. To get rid of wrinkles on the back, you need to burn fat on the whole body. To do this, you must adhere to the following rules of healthy eating.

First, you need to abandon flour, sweet, salty, smoked and fried. Remember, your body is not a garbage can into which you can throw anything. The body should receive only the right, wholesome and fresh foods.

Secondly, you need to change the diet. You need to eat every 3 hours, in small portions that fit in your palms. Remember, this is a real chance to disperse metabolic processes. If you starve for 6-7 hours, you will begin to recover even from cucumbers. Find time in a busy schedule to snack every 3 hours.

Thirdly, you need to choose and cook the products correctly. Breakfast should be light enough but nutritious. For breakfast, you can afford a small treat, which you refused last night. Very good for breakfast there are cereal cereals without milk, salt and sugar, cheese, rice with vegetables, sandwiches with rye bread. Snack - fruits. Lunch - soup without pasta and potatoes, meat, vegetable salad.In the afternoon, you should not consume fruit, especially at night. It’s better to eat something protein. The second snack can be in the form of nuts or kefir. Dinner - a piece of fish or chicken with salad. In general, vegetables are a great way to eat at a low calorie content, they can be eaten at any time and in any quantity.

Be sure to drink plenty of water. Water removes fat breakdown products from the body, you can lose weight much faster.

Here, perhaps, are all the basic nutritional rules that you should follow if you want to get rid of wrinkles on your back. But in order to speed up the process, you need to do physical activity.

Back crease exercises

Sports activity will help you strengthen the muscle frame, make your back more straight and even, which will help smooth out the hated folds.

1. Cardio Exercises It is very important to engage in cardio loading, which burns fat throughout the body and helps to get rid of excess calories. To loads of this type include running, aerobics, cycling, jumping rope. That is, during sports, you should feel how your heartbeat and breathing quicken, you sweat. The most useful thing in the fight against folds is running. However, you need to understand that running should be long, even at low speed. First, when running, glycogen is burned and only after 20-30 minutes the fats begin to melt. If you run for 40-50 minutes every day at a slow pace and monitor the nutrition, the balance arrows will quickly crawl down.
2. Swimming. Simple swimming very well develops back muscles, and, moreover, it does not give additional load on the spine.
3. Dumbbells. To strengthen the back muscles, you need to do exercises with small weights. Take a dumbbell in your hands, perform side lifting in a standing position. It is very effective to do the exercise "Bow", in which you pull one arm with the dumbbells forward, and the other take it as far back as possible, also holding the weight in it. You can do slopes with dumbbells to the sides - this perfectly strengthens the oblique abs and lateral muscles of the back.
4. Fitball. It is very useful and effective to do exercises for the back on a rubber big ball. One of the most effective - you need to lie on your stomach on a fitball, rest your feet against the wall, hands behind your head, raise and lower the upper part of the body, using the press and back muscles.
5. Bench. This is a very useful tool that will help you with various back problems and enhance spinal health. The simplest exercise is simply to lie on your stomach and raise the upper part of the body from the bench, arms along the torso. It is also effective to combine the bench with dumbbells - to raise hands with weighting to the side, slightly pulling the case back.

In addition, it is useful to perform various strength exercises with a barbell. This will help you to put the load on your back. As soon as muscles begin to strengthen there, they will burn the adjacent fat with great speed. You can speed up this process even more with the help of cosmetic measures.

How to burn subcutaneous fat on your back with massage

Massage is an excellent tool for the local removal of fat, especially subcutaneous fat. But remember that massage gives a noticeable effect only in combination with nutrition and exercise, that is, massage accelerates the process of removing water and fat from cells. An independent massage will not give a noticeable result, unless it removes 2-3 centimeters of volume.

Many men admit that a woman’s bare back is an incredibly intimate and exciting part of the female body, which, like a riddle, hides the most revealing. But what kind of beauty can we talk about if the back is covered with folds that become even more pronounced when putting on linen? Watch the beauty of your body and be welcome from any angle!

Video: exercises against fat folds on the back