Wrinkles appeared on the back

Age and an unhealthy lifestyle cause the human body to change. Wrinkles appear on the skin, unnecessary kilograms form folds on the back and waist, worsening the attractiveness of a woman and forming many psychological complexes. This article will tell you how to quickly remove fat deposits from your back by doing simple exercises at home.

Causes of fat folds on the back

The appearance of fat deposits is caused by the fact that a person consumes more food than he spends. It should also be taken into account that people have genetically different metabolic rates. It is much more difficult to gain weight with a high metabolic rate than with a low one.

Therefore, you should follow the rules of proper nutrition, which allow you to speed up your metabolism:

1. Eat in small portions. The stomach of a healthy person has a volume equal to the volume of his fist.
2. Eat 5-6 times a day, which speeds up your metabolism.
3. Drink enough water, at the rate of 30 ml per 1 kg of body weight. The liquid ensures the removal of toxins from the body, which greatly affects metabolism.

To get rid of folds of fat, you need to turn it into energy and spend it. During lipolysis, triglyceride, which stores energy in the fat cell, is broken down into fatty acids and glycerol. They enter the bloodstream and provide nutrition to the muscles and organs of the body.

The fat burning process is triggered by special hormones that are produced by the endocrine system during stressful situations:

1. Adrenaline appears in moments of danger.
2. Growth hormone (somatropin) provides energy to cells during sleep, allowing them to quickly recover.
3. Glucagon is produced when sugar levels drop.
4. Cortisol is produced during mental and physical overload.

Due to the fact that hormones move along with the blood, it will not be possible to evenly burn fat only on the back without splitting it in other places.

Back exercises - here's how to remove fat folds on the back

The rate of fat decomposition is also determined by the concentration of capillaries and nerve endings in muscles and tissues; the more blood enters the muscles, the faster fat is burned.

The human body accumulates excess fat in different parts of the body at different rates. It forms quickly on the back, sides, stomach and buttocks, but on the calves and arms it is much slower. The reverse process occurs when fat decomposes where it quickly accumulates, where adipose tissue is burned more slowly.

What rules to follow for eating and doing exercises at home to remove wrinkles on your back in a short time will be shown later in the article. When losing weight, you need to carefully monitor your weight loss; losing 0.5 - 1 kg per week is the norm recommended by experts.

Exercises to remove back fat under the shoulder blade

A sedentary lifestyle is the main reason for the appearance of excess fat on the back. The first step is to prepare the muscles; they must withstand prolonged physical training.

To achieve this task, you need to do basic exercises that strengthen the main muscle groups of the body:

1. Deep squats without weights. Sports experts believe that this exercise is one of the most highly effective. It comprehensively involves all major muscle groups and has a positive effect on the life-giving systems of the human body. Performing squats returns muscle activity and releases hormones into the blood that burn fat.
   
   
   
   
2. Classic push-ups – This is a basic exercise for developing the muscles of the back, shoulders, chest and arms.

Description of the exercise “Squats”:

1. Set your feet shoulder-width apart and imagine that you need to jump forward. They will reflexively take the best position for squats.
2. Slowly, while inhaling, lower yourself down, the gluteal muscles should be below the level of the knees. Keep your back straight, eyes looking forward.
3. Exhaling, straighten your legs and take the starting position.

Do as many repetitions as possible, take a break, and your breathing rate and heart rate should return to their initial values. Repeat the exercise. When performing squats, you should pay attention to ensure that your knees at the lowest point do not protrude beyond the toes of your feet. Failure to comply with this rule has a negative impact on the knee joints.

Description of the exercise “Push-ups”:

1. Sit down and lean on your knees, arms at your sides, at a distance slightly wider than your shoulders.
2. Lean on the surface of the palms of your hands and on the toes of your feet, stretch your body and hips in one line.
3. As you inhale, lower your body until your chest touches the surface of the floor.
4. Exhaling, slowly straighten your arms at the elbow joints and take the initial position.
   
   
   
   

Do as many push-ups as possible. Take a recovery break and do push-ups again.

Beginners should do push-ups from their knees; this will make it possible to perform more repetitions and quickly develop the muscles of the back, arms and chest.

Exercises to remove fat from the back and sides

After mastering the basic exercises, you need to include movements to twist the body into your classes. They will strengthen the core muscles of the human body, the abs and oblique abdominal muscles.

Experts recommend how to remove folds on your back in a short time (exercises at home are quite effective).

Twisting the upper body is done on a special gymnastic carpet on the floor or a special inclined board. For beginners, it is preferable to start doing this movement better on a flat floor, and then, to increase the load, switch to an inclined board. The lower the chest, the harder the crunches.

Description of performing overhead crunches:

1. Place yourself on a gymnastic mat lying down.
2. The legs are bent at the knee joints, the surface of the feet is in contact with the floor, the lower back is pressed to the floor. The hands are clasped with palms at the back of the head.
3. Slowly lift your shoulder blades off the floor, twist your upper body, and reach toward your pelvis. The lower back is pressed to the floor, hold for 1 second. in the highest position and with an additional effort of will, tense your abs.
4. Slowly return to the starting position. The abdominal muscles are tense, the head does not drop to the floor.
5. Perform the greatest number of repetitions.
6. Restore your breathing and do one more approach.

Reverse crunches:

1. Sit on a flat surface of the floor, shoulder blades and lower back pressed to the floor.
   
   
   
   Use your hands to secure your upper body, grabbing the support behind your head.
2. Without lifting your shoulder blades from the floor, lift your hips and pelvis up, twisting your lower body.
3. Take the starting position.
4. Perform lower crunches as many times as possible.
5. Restore breathing and repeat the exercise cycle.

Diagonal twists:

1. Get into the same position as when performing overhead crunches.
2. Twisting the body with a screw, pull the left elbow towards the right knee. In this position, hold for 1 second.
3. Take the starting pose.
4. Twist to the other side with your right elbow, reaching towards your left knee. Hold for 1 second.
5. Repeat as many times as possible.
6. Bring your breathing back to normal and do 1 more approach.

The effectiveness of the exercise will increase if you use visualization and mental connection with the action. You need to imagine contracting the muscle, warming it up, filling it with blood. Using this technique when performing exercises will make it possible to work out muscle tissue faster and better.

Exercises with dumbbells

How to remove folds on the back in a short time (exercises at home can be done using weights) in order to develop back muscle tissue and break down excess fat layers will be discussed further.

Lunges using dumbbells:

1. Hold dumbbells in the palms of your lowered arms. Place your feet at the width of your hip joints.
   
   
   
   
2. Inhaling, step your left foot forward. Transfer your body weight to your left foot. Bend it at the knee. Perform the exercise slowly, maintaining balance. You need to step softly and elastically. You cannot suddenly lower yourself onto your left leg. The knee of the front leg should not protrude beyond the toe of the foot. The angle between the shin and thigh of the left leg should not exceed 90 degrees. The right bent leg rests on the toe.
3. Exhaling, elastically push the heel of your left foot off the floor. Take the starting position.
4. Perform a lunge with the other leg.
5. Do 19-26 reps.
6. Rest and do 1 more approach.

Raising dumbbells in different directions:

1. The initial pose is the same as in a lunge exercise.
2. Exhaling air, spread your arms with dumbbells to the sides. Hold at shoulder level. Hands should not be higher than the elbows.
3. Inhaling air, return your hands to the starting position.
4. Do arm raises 20-25 times.
5. Recover and repeat the exercise.
   
   
   
   

Bent-over dumbbell raise:

1. Rest your left knee and left hand on the bench. The body is in a horizontal position. The eyes look forward, the back is straight. The right hand with the dumbbell is lowered down.
2. Exhaling, slowly bend your right arm at the elbow and lift the dumbbell to body level. The dumbbell moves towards the pelvis.
3. Lower your hand to the starting position and inhale.
4. Perform 20-25 repetitions.
5. Change hands and perform a cycle of movements.
6. Rest, do the next approach.

For effective fat burning, you should do 20–25 repetitions, using light dumbbells, but at a fairly fast pace.

Fitball exercises

How to remove folds on the back in a short time (exercises at home are suitable for any level of fitness) with minimal stress on the spine will be of interest to people with diseases of the musculoskeletal system.

Upward bends (stretching the back muscles):

1. Lie on the gym ball with your stomach, straight legs slightly apart. The toes rest on the surface of the floor. The arms are slightly spread and located along the body.
2. As you exhale, slowly lift your upper body up, arching at the lower back. Flatten your shoulder blades as much as possible. Fix the body at the top point for 2 seconds.
3. Inhale and go back.
4. Perform 2 sets of 5-10 times.

Leg raises while lying on your stomach:

1. The arms are bent at the elbows and the palms rest on the floor. Fitball under the stomach. The toes rest on the floor surface. Head at knee level.
   
   
   
   
2. Exhaling, raise your legs up, straightening your body into a line.
3. While inhaling, return the body to its previous position.
4. Do 2 sets with the maximum number of repetitions.

In order to train comfortably on a fitball, its size should be selected to suit your height.

Exercises with a gymnastic stick

The gymnastic stick is held with both hands, the distance between them is greater than shoulder width. Exercises are performed in 4 or 8 counts. The movements begin with a small amplitude, gradually increasing it. The repetition of exercises varies from 10 to 20 times.

Cycle of exercises for the back:

1. Stand up straight, place your feet shoulder-width apart. Place the sports equipment behind your head in line with your shoulders.
2. Fix your pelvis and legs. Make turns with your body in different directions.
3. Raise the stick up. Arms straight. Perform side bends in different directions.
4. Hold the gymnastic stick above your head in straightened arms.
5. Bend forward, bending your lumbar spine as much as possible and tilting your arms up.

A gymnastic stick must be selected based on the height and weight of the student:

1. For beginners - about 1.5 - 3 kg.
2. Athletes – from 6 to 9 kg.

Methods for getting rid of back folds using diet

What nutritional rules to follow so that the exercises performed at home are as effective as possible and allow you to remove folds on your back in a short time are described in this part of the article.

To speed up the process of breaking down adipose tissue, low-calorie diets are used. The basis of this principle of nutrition is formed on reducing the calorie content of the usual diet and strictly recording the calories consumed.

To implement this method of nutrition, it is necessary to wisely select a daily menu with a balanced content of necessary products.

You should eat low-calorie foods in order to activate fat breakdown processes to provide the body with the necessary energy.

To get a positive result, you must follow the basic rules and principles of a low-calorie diet:

1. The menu should mainly consist of protein products.
2. Eat food in small portions, 5-6 times a day.
3. It is forbidden to eat animal fats; the use of vegetable fats in dishes is limited to 80 g per day.
4. In the evening, eat no later than 3 hours before going to bed.
5. Cook food in a steamer, boil it in water or bake it in the oven.
6. Eat no more than 100 g of complex carbohydrates per day.
7. Exclude baked goods and alcohol from the list of consumed foods.
8. All simple carbohydrates (sugar, sweets) are prohibited for consumption.
9. Minimum salt intake.
10. The daily menu should provide the body with necessary, vital vitamins and microelements.
11. Drink at least 2 liters of water per day.

Burning subcutaneous fat on the back with massage

For people with elevated temperatures and chronic diseases of the gastrointestinal tract, massage is contraindicated. Massage should not be done on menstrual periods, during pregnancy and within 2 months after childbirth, cesarean section or abortion.

The main task of any massage is to provide additional blood flow to the desired area of ​​the body, which will lead to an increase in the concentration of hormones that break down fat.

Pinch massage is the best way to self-massage at home. It will activate processes that ensure the breakdown of fat deposits and improve the appearance and elasticity of the skin.

First you need to prepare the problem area by applying cream or treating it with special oil. Warm up the prepared surface with light strokes. This effect will prevent bruises from forming after intense pinching.

Grab the fat layer with your palm so that 4 fingers are on one side and your thumb is on the other. Moving clockwise, it is tedious to squeeze and push through the fatty tissue, increasing the impact and increasing the radius of the trajectory with each revolution. Make 3 passes.

Rub the entire treated area with a terry towel. At the end of the process, stroke and pat this area.

When performing a massage, sharp painful sensations are not allowed. Mild tingling and redness of the skin is acceptable during the procedure.

Daily 10 – 15 min. exposure within a month will allow you to get a noticeable result.

Constant training, a variety of physical exercises, diet, massage will allow you to remove folds on your back in a short time at home. The main thing is desire and daily implementation of the planned program of action, and no difficulties can prevent you from achieving your goal.

Article format: Mila Friedan

Video on how to remove wrinkles on the back

How to remove fat folds on the back:

The content of the article:

1. Why did they appear?
2. Features of deliverance
3. Proper nutrition
4. Basic exercises
5. Dumbbells
6. Gymnastic stick

Folds on the back are an aesthetic defect that often appears in women who are overweight. They are concentrated in rollers, stick out from under the bra and do not allow you to wear open or tight clothes. This problem can be eliminated using a set of various measures.

Why did folds appear on the back?

Folds on the back, as a rule, rarely appear separately, without an increase in overall body weight. There are many reasons for the occurrence of various aesthetic defects associated with fat deposits. However, all of them can be combined into one group called “wrong lifestyle”.

An unhealthy lifestyle means an unbalanced diet, physical inactivity, sedentary work, bad habits, etc.

Sedentary work contributes to the deposition of fat on the back and sides. In this case, the muscles are little involved, and the back quickly becomes the place where the “energy resource” is deposited. Just as fat settles on the waist, it also forms on the back. This is how side folds appear, roundness under the bra, and ridges on the lower back. They are especially pronounced if you have an “apple” body type. Excess fat on the back can add 1-2 clothing sizes to a woman.

In addition, an abundance of fat in the upper back often leads to the formation of ridges around the neck.

The folds on the back are also insidious because they take years to form and it is usually difficult to notice that the process has begun, because we rarely see ourselves from behind. It is worth noting that when a person begins to lose weight, fat deposits disappear primarily from the back. True, you need to lose weight correctly, combining diet and exercise.

Features of getting rid of fat folds on the back

To effectively get rid of folds of fat in the back, you need to combine two methods at the same time: changing your diet and special exercises. Diet is necessary in order to eliminate excess subcutaneous fat, and physical activity helps to form muscle tissue in places where there were folds.

How to remove wrinkles on your back with proper nutrition

First of all, you need to reduce your caloric intake. And this needs to be done through carbohydrates. It is their number that should be reduced in the menu. Any sweets should be excluded. They provoke the pancreas to release insulin in response to the supply of glucose. Insulin instructs the body to convert carbohydrates into subcutaneous fat. Therefore, from the point of view of fat accumulation, it is healthier to eat a piece of lard than candy.

Develop the habit of drinking tea without sugar. Also reduce the number of potato and pasta dishes on the menu.

But there is no need to reduce the amount of meat and fish. It is necessary to choose low-fat varieties of these products and combine them with healthy dietary side dishes - buckwheat, rice porridge, vegetables.

You should understand the difference between a diet aimed at losing weight and fasting. Don't let your body become depleted, especially if you combine diet and exercise. It is important to receive all the necessary supply of nutrients every day. A proper diet should not cause discomfort.

To get rid of excess body fat, you can stick to the basics of a low-carb diet. It is considered the least strict and does not include fasting or too strict restrictions. Fat disappears quite quickly with this diet. It is necessary to minimize the amount of carbohydrates in the diet, leaving only a few complex carbohydrates, which are recommended to be consumed in the first half of the day.

Buckwheat, oatmeal, rice porridge, bran bread, wheat bran, and fiber are rich in such elements. The amount of proteins and fats does not need to be reduced. On a low-carb diet, late dinners are acceptable as long as they contain protein. Such meals will not interfere with fat burning, but will help build muscle mass.

Also make it a rule to eat fermented milk products. They contain large amounts of protein and help optimize the functioning of the digestive system.

Try to eat fractionally - in small portions and 5-6 times a day.

How to remove fat folds on the back with basic exercises

Bodybuilding offers the most effective exercises for eliminating fat deposits. However, it is not suitable for every woman due to her health and level of initial physical fitness. Therefore, it is recommended to start with basic aerobic exercises that can be performed at home.

Before you start training, you need to create a plan and schedule. Otherwise, the result may be delayed. It is optimal to arrange five training sessions weekly. Their average duration is 15-30 minutes. After just a month of such intensive exercises, your back will become more toned and gain definition.

At home you can do the following set of exercises:

Simplified push-ups. If your physical condition does not allow you to perform classic push-ups, then you can simplify your task. To do this, we kneel and lean on our hands. We lower ourselves to the floor and raise the top of the body on our hands. Repeat 20-25 times in one approach. Make sure that your knees do not leave the floor surface.

Rowing. A good way to relieve tension in your arms after push-ups. We actively wave our arms clockwise and in the opposite direction alternately for 3-5 minutes.

Body rotation. With this exercise, the back muscles and abs are included in the work. It’s simple to do: you need to rotate your body with a large amplitude, standing on equal legs spread shoulder-width apart.

"Boat". This exercise is known even to kids, and it is quite effective for eliminating folds on the back. We lie on our stomach and stretch our arms forward. We bend over, throwing back our heads and raising our arms and legs up as high as possible. We fixate at the highest point for a few seconds. We relax the muscles and return to the starting position. It is recommended to do up to 10 repetitions.

How to remove wrinkles on your back with dumbbell exercises

Dumbbells are an additional load that will make your back muscles work better and harder. Choose a weight that you feel comfortable exercising with. You should not take too heavy equipment, since the main thing during aerobic exercise is the high intensity of the exercises, the frequency of repetitions, and not the large weight of the weights used.

Exercises with dumbbells against folds on the back:

1. We lie with our backs on a bench of low height and take dumbbells in our hands. We place our feet point-blank on both sides of the bench and spread our arms in different directions. As you inhale, raise your arms up and connect them above your head. As you exhale, lower to the sides. We repeat the exercise 15-20 times.

We stand straight, slightly bend our legs, place them shoulder-width apart. We take a dumbbell in each hand. We extend our right arm forward parallel to the floor, bend our left arm and move it as far back as possible, as if we were pulling the string of a bow. We change the position of the hands one by one. We perform 15 repetitions on each side.

We stand in a pose with feet shoulder-width apart and take a light dumbbell in our hands. We begin to make circular movements with our arms, alternately lifting the dumbbells up. We repeat this exercise for a minute. It is recommended to do a couple of approaches.

We kneel down with one hand on the floor. In the second we take a dumbbell. Raise your hand with the dumbbell up so that there is an angle of 90 degrees between it and your back. We repeat the exercise 10-12 times on each side.

How to remove wrinkles on your back at home with exercises with a gymnastic stick

A gymnastic stick is a good alternative to dumbbells if you are not physically strong enough for weights.

A set of exercises with a gymnastic stick:

1. We place the stick on our shoulders and clasp its ends with our hands. We place our feet shoulder width apart. We slightly tilt the body forward, at the same time we turn it, trying to reach one end of the stick to the opposite foot. Repeat 15 times on each side.

We place the gymnastic stick on our shoulders and hold the ends with our hands. We turn the upper part of the body alternately left and right. We repeat the exercise 15 times.

General recommendations on how to easily remove fat folds on the back

You can work on the beauty of your body, even by tidying up your house, ironing clothes or washing windows. These physical exercises are a good replacement for regular aerobics. It is also beneficial to walk more and take walks in the fresh air.

In addition, pay attention to these recommendations:

1. Walk 2-5 kilometers at a fast pace every day.

Dance as often as possible - do it at home or join a dance club.

Go swimming. This is a great workout for all muscle groups that helps tone your body and burn body fat.

Run outdoors or even at home - on the spot or on a special exercise machine. This is a very effective cardio exercise that helps reduce body fat. In one such workout you will be able to lose about a thousand calories. Moreover, the fat burning process starts after jogging and lasts up to 12 hours.

Watch your posture. To understand the importance of this recommendation, try a simple experiment: relax your abdominal muscles and slouch. Pay attention to your back. It arched, and the fat was distributed unevenly. Now straighten your shoulders and lift your chin. You will immediately feel the difference. If you have poor posture, fat is deposited on your back in different areas, creating asymmetry and uneven stress on the spine.

Get a massage regularly. For weight loss, cup and anti-cellulite manual varieties are suitable. True, doing it on your back on your own is inconvenient. Therefore, it is better to take a course from a specialist. Massage will reduce the appearance of cellulite, improve the metabolic process in cells and eliminate congestion.

It is recommended to do physical exercise no earlier than 2 hours after a heavy meal. If you ate about three hours ago, then before class you need to eat some fast carbohydrates - half a banana, an energy bar. They will give the body the necessary amount of strength for training.

The optimal training regimen is every other day, so that the body can fully recover.

How to remove folds on the back - watch the video:

Often, women suffering from excess body weight develop an aesthetic defect in the form of folds on the back, which bring a lot of inconvenience to the owner. They accumulate in ridges that protrude from under the bra and prevent you from wearing open or tight clothing. This problem can only be dealt with through a set of measures.

A complex approach

Naturally, folds on the back cannot form without increasing body weight. There can be many factors influencing the appearance of fatty deposits in the shoulder blade area, but they are mainly associated with an unhealthy lifestyle. Sedentary work, physical inactivity, poor diet and bad habits contribute to the deposition of fat on the back and sides.

With a sedentary lifestyle, the muscles work little, as a result of which the back and waist become a place of accumulation. energy resources. This is why side folds appear under the bra and rolls in the lumbar region, increasing the size of a woman’s clothing. Often these folds are very difficult to notice, since we rarely see ourselves from behind. The advantage is that with the right diet and exercise, fat will begin to disappear first from the back.

There are two methods for getting rid of folds on the back, combining nutritional correction and special exercises. Diet is needed to eliminate excess subcutaneous fat, and physical activity is needed to form muscle tissue in places where folds are localized.

Proper nutrition

First of all, you need to reduce the calorie content of food due to carbohydrates: remove sweets that provoke the accumulation of fat, minimize the consumption of flour products and potatoes, and also develop the habit of drinking unsweetened tea. It is worth giving preference to vegetables, buckwheat and rice porridge, lean varieties of meat and fish. And under no circumstances should you go hungry, since proper nutrition should not cause discomfort. It is necessary to adhere to a low-carb diet, since fat disappears very quickly with such a diet. You need to reduce the amount of carbohydrates in your diet.

For morning meals, you can leave some complex carbohydrates. There is no need to reduce the amount of protein and fat. With a low-carbohydrate diet, late protein dinners are allowed, which promote the formation of muscle mass and do not block fat burning.

Should be consumed dairy products, since they contain large amounts of protein, which helps the proper functioning of the digestive system. It is recommended to eat fractionally: in small portions 5 times a day.

Effective basic exercises

Bodybuilding offers the most effective exercises for back folds. But they are not suitable for everyone due to their health status and level of initial physical fitness. In this regard, it is advisable to start with aerobics, which can be done at home. The first step is to create a training plan and schedule. The best option would be five lessons per week, lasting from 15 to 30 minutes. The first results, after just a month, will be visible in the form of a toned and sculpted back. Exercises at home:

1. 
   
   
   
   Push-ups that help remove fat from the shoulder blades, back and arms. You need to lie on the floor and lean on your hands, placing your body parallel to the floor. Lower yourself as far as you can to the floor, hold in this position for a while and return to the starting position. Repeat the exercise 12 to 20 times. When performing the exercise, your back should be straight.
2. Simplified push-ups: kneel and lean on your hands, then lower yourself to the floor and lift your body with your hands. Repeat 20 times in one approach. Your knees should not leave the floor.
3. Rowing: intensively swing your arms alternately clockwise and counterclockwise for 3-5 minutes.
4. Body rotation: you need to rotate your body with a large amplitude, standing on straightened legs, shoulder-width apart.
5. Boat: Lie on your stomach and stretch your arms out in front of you. Bend over, throwing your head back and raising your arms and legs higher. Stay at the highest point for a few seconds. Then relax the muscles and return to the starting position. Perform up to 10 repetitions.
6. Diagonal: Lie on your stomach and extend your arms straight forward. Your legs should be spread shoulder-width apart. At the same time, raise your right arm and left leg and hold in this position for a few seconds. Lower your limbs. Do several repetitions with each hand.

Dumbbell workout

Using dumbbells creates an additional load, forcing the back muscles to work harder. No need to choose heavy shells, because what is important here is the high intensity of the exercises, the number of repetitions, and not the large mass of weights used. Exercises with dumbbells against fat folds on the back:

1. 
   
   
   
   Lie on your back on a low bench and pick up dumbbells. Place your feet on both sides of the bench on the floor and spread your arms in different directions. As you inhale, raise your arms and connect them above your head. As you exhale, spread to the sides. Do 15-20 repetitions.
2. Stand up straight, slightly bend your lower limbs at the knees and place them shoulder-width apart. Take dumbbells in your hands. Stretch your right arm forward, parallel to the floor, bend your left arm and move it as far back as possible. Change the position of your hands one by one. Perform 15 repetitions on each arm.
3. Get into position: feet shoulder-width apart, take light dumbbells in your hands. Start performing circular movements with your arms, alternately lifting the dumbbells up. Repeat this exercise for a minute. Perform several approaches.
4. Get down on your knees and place one hand on the floor, and take a dumbbell in the other. Raise your hand with the dumbbell so that there is an angle of 90 degrees between it and your back. Repeat the action 10-12 times for each hand.
5. Stand up straight, place dumbbells on the floor in front of you. Tilt your body forward until you get a 90-degree angle, take the weights and lift them towards your stomach. Pull your elbows back and up, and squeeze your shoulder blades together. Perform 20 times.

If you are insufficiently physically prepared, dumbbells can be replaced with a gymnastic stick:

1. 
   
   
   
   Place the stick on your shoulders and grab the ends with your hands. The lower limbs must be positioned shoulder width apart. Slightly tilt your torso forward, at the same time turn it around, trying to reach the opposite foot with one end of the stick. Perform 15 times on each side.
2. Place the stick on your shoulders and hold the ends with your hands. Make turns with the upper part of the body alternately left and right. Do 15 reps.
3. Stand up straight, bend your legs slightly, placing them shoulder-width apart, and lower your hands and hold the stick in them. Lean your body slightly forward. Raise the stick towards your stomach, trying to raise your elbows higher. The number of repetitions is 15 times.

Recommendations for Beginners

In addition to doing exercises, it is recommended to spend more time outdoors, as well as:

1. 
   
   
   
   Walk at a fast pace from 2 to 5 kilometers every day.
2. Dance at home more often or join a dance club.
3. Swimming, as swimming trains all muscle groups, helping to tone the body and burn fat.
4. Run outdoors or at home, as cardio exercise reduces body fat. You can burn approximately a thousand calories in one workout.
5. Take a course of cupping or anti-cellulite massage, which will speed up the metabolic process in cells.

Thus, to effectively reduce back wrinkles an integrated approach is needed, including: proper nutrition and systematic physical activity, which will not only reduce fat deposits, but will also have a beneficial effect on the entire body as a whole.