How to reduce neck and back fat | 5 exercises to reduce neck and back fat problems easily

How to reduce neck and back fat | 5 exercises to reduce neck and back fat problems easily

Many people suffer from neck and back fat problems. So today's arrangement is with 5 simple and effective exercises to reduce neck and back fat. Apart from this, there are some small tips about diet which will help you to reduce neck and back fat.

Exercise to reduce neck and back fat

1. Back extension exercise

Lie on your stomach on the floor with your face down and keep your hands on your sides by your waist. Try to lift your head and chest. Don't do it with too much pressure. Stay like this for 10-15 seconds. Then lower the head and shoulders. Do it 20-25 times a day.

2. Leg and arm exercises

Lie on your stomach or keep it elevated. raise your head Keep one hand off the floor. Simultaneously lift the opposite leg. Keep like this for 5-6 seconds. Then take it down. Do this 10-15 times.

3. Bridge Exercise

Lie on your back. Bend the knees at a 90-degree angle so that the soles of the feet touch the floor. Keep the hips high so that the back is in a straight line. Stay in this position for 10-15 seconds and slowly lower the body back to the floor and do this 20-30 times.

4. Lower back extension exercise

This exercise is very simple, all you need is a clean floor. You can also do this while watching TV. Lying flat on the floor (on your stomach) try to raise your head with your chest slowly with your hands behind your head. Face down. Do this for 10 minutes 3 times a day.

5. Cat and Camel Exercise

Sit on your hands and knees. While inhaling bend the back like a camel's back (the bent part facing upwards) and hold the head high. Stay like this for 5 seconds. While exhaling, lower the head and chest in a “U” shape, i.e. pulling the back of a cat. Stay like this for five seconds. Do this exercise 10-15 times a day.

Diet plan to reduce neck and back fat

Eat plenty of green vegetables instead of fatty foods. You can eat it in two ways, cut or juiced. It is better to cut it. Also, you will eat plenty of protein-rich foods. Fat is also necessary for the body. So eat healthy fats. Eat fats like omega-3. It is better to eat vegetable oil. Try to eat fresh fish and meat. Eat fresh meat instead of bacon, sausage or lunch meat ie stop eating processed meat. Because it contains more food additives and saturated fat. Eat hormone free meat whenever possible. Replace white flour, white rice powder or instant barley powder with brown rice, hand-milled barley or flour. Eat foods rich in fiber.

You know this well along with neck and back fat reduction exercises as well as diet plan. Do the exercises regularly, stay healthy.