Menopause is associated with significant changes in body composition and the accumulation of periabdominal or visceral fat. The accumulation of fat on the back is also one of the areas that most worries women who are over 50 years of age.
Understanding the role of estrogens, gonadotropins, gut hormones, sleep deprivation, and the microbiome is still rudimentary, but research will ultimately provide additional targets for more effective management.
In the case of the back, the waist and the abdomen, it is where this accumulation of fat worries women who are in their 50s the most.
The following exercises are very effective for working the back area, especially when you are over 40 or 50 years of age, and fat accumulates more intensely in those areas.
1. Rows with dumbbells
How it is performed?
- Put your right hand and knee on a bench.
- With the other hand, grab a dumbbell.
- Raise the weight and lower it again.
- Do 10-12 lifts with each arm.
2. Seated Reverse Dumbbell Raise
To do this exercise we must be seated, we take two dumbbells that are not very heavy, this is important, especially if you are starting.
Next, we perform lifts keeping our backs straight, and extend our arms to form a horizontal line with both arms raised. Perform about 15 to 20 lifts, in 3 sets.
3. Knee and elbow plank
First, the starting position is a traditional plank position with your forearms on the floor and your body perfectly straight.
Then bring your left knee to your left elbow, and then return to a plank position. Next, he repeats bringing the right knee towards the right elbow. Perform about 15 to 20 lifts, in 3 sets.