Lower back fat is considered one of the most dangerous types of body fat. Indeed, in addition to aesthetic discomfort, the "life buoy" at the waist is very dangerous to health. This type of obesity is often the cause of diabetes and cardiovascular disease.
It is necessary
- - consultation of an endocrinologist;
- - medball weighing 2 kg;
- - gymnastic mat
Instructions
Step 1
First of all, reconsider your approach to nutrition. You need to eat often and in smaller portions. This will allow your liver to process the calories from food in a timely manner into kinetic energy. Otherwise, if too much food enters the body at the same time, the liver does not have time to cope with its task and the excess calories are converted into an energy reserve in the form of adipose tissue.
Step 2
Don't expect to get rid of lower back fat quickly. In order for the body to begin to remove lipids from this area, a long period of stable balanced nutrition in combination with physical activity is required. Only then will the fat begin to melt throughout the body.
Step 3
Be sure to do at least 40 minutes of cardio three times a week. Squash and tennis are ideal options. Powerful arm swings and movements and tilts of the body in different directions will help to quickly drive fat deposits from the sides and lower back.
Step 4
Be sure to include running at an average pace in your weight loss program. Running loads can help reduce fat throughout your body.
Step 5
Do exercises with light weight, so that the muscles being worked out do not increase in size, but, on the contrary, tighten. Pick up the medball. Stand up straight with your feet wider than your shoulders. Lift the ball in front of the chest with outstretched arms. Smoothly turn to the right, twisting the body. Place your left foot on your toes. You should feel tension from your left heel to your left wrist. Then, without stopping, turn the body to the left, put your right foot on the toe. Do as many reps as possible.
Step 6
Sit on a gym mat. The back in the starting position is straight, the legs are together and extended in front of you. Hold the medball in front of your chest with both hands. Turn to the right, twisting the body, and touch the ball to the floor to your right. Without stopping, turn to the other side. Do the exercise at a fast pace for 2-3 minutes.
Step 7
Lie face down on a gym mat. Stretch your arms forward. The legs are straight, the feet are slightly apart. Inhale and at the same time lift your arms, head, and upper body, arching your back slightly. Hold at the top for 3-5 seconds. Return to the starting position as you exhale. Repeat 8-10 times.
