First of all, you should lie on the yoga mat, put down your forearm and stick it on the ground, open your feet, keep your elbows and shoulders vertical, and keep your body straight for about half an hour every day, so that you can stretch the muscles of your back, shoulders and abdomen to some extent and shape your back curve.

Step 2 massage your back

The thigh is massaged from bottom to top through the liver for about 5~ 10 times. You can also massage Xue Hai point 10 times with your thumb. In addition, to stand well, open your feet shoulder-width apart, put the brush on your back and let your body swing from side to side. This can increase your liver function, enhance your fat metabolism, help you lose fat on your back, especially on both sides of your back, and make your loose muscles more compact.

3. Side brace exercise

First, bend down and support the ground with your arms and do a dog-like action. Hold your big toe and thumb with your feet together, and keep your right hand close to your left hand until you reach the middle and upper part of the bed. Then, turn up about 90 degrees and let your body move slowly to the left. Your left heel needs to touch the ground, and your left foot is slightly bent, which can help your body keep balance. Then, slowly lift the right arm, which can strengthen the abdominal muscles and back muscles and help shape the arms and sides.

4. Shake your arms on your hips.

First of all, put your hands on your waist and keep shaking your arms, which can exercise the muscles of your shoulders and back, make the loose muscles firmer and reduce the fat on your back, so as to achieve the effect of beautiful back. Keep shaking for about 30 minutes every day, and you can see obvious results in about a month.

5. Stand against the wall or expand your chest.

Stand against the wall for 30 minutes after each meal. When standing, keep the back of heel and buttocks close to the wall, keep the neck relaxed and contract the abdomen at the same time. In addition, you can continue to do chest expansion exercises until the muscles of the shoulders and back have obvious heat sensation, which can help burn fat.