So this is the way to reduce back and waist fat:

1, prone, pad things not too soft, hands and feet straight, at the same time, lift them up and stretch them as far as possible, preferably for 10- 15 seconds, at least 6-8 times.

2, lying on your side, pay attention-never touch the sofa on your hips, keep one arm straight forward, and stick the other arm on your body 10- 15 seconds, do it 3-4 times on each side.

3. Lie on your side, straighten your upper body and feet, and lift up at the same time, stretching upward as far as possible, preferably for 10- 15 seconds, at least 6-8 times.

4, prone, let the hips stick to the edge of the sofa (or bed), feet fixed, hands holding a small cushion behind the head, the body slowly leaned back, keep 8- 10 second, repeat 6-8 times.

5, prone, grab the ankle with both hands (back arched), arms and legs as far as possible, do 6-8 times.

You can reduce your waist and back, which is very effective, but the important thing is to stick to it. It will be a little sore at first, and it will have some effect in about a month. Some people need two months, and everyone is different.

This alone is not enough. It goes without saying that we should control our diet and eat less high-fat food and junk food. Eat healthily. And don't eat too much at a time. Take a walk after meals, and don't let food pile up and turn into a small belly.