10 Easy Exercises to Get Rid of Back Fat - 10 Easy Exercises to Get Rid of Back Fat

A loosely hanging back fat is one of the women’s worst nightmares. And unless you wear a jacket, it’s really harder to conceal this imperfection.

Do you want to get rid of back fat?

Adopt these 10 effective exercises, alongside a healthy diet, and you will get rid of back fat in no time! The most important thing to remember as you work on reducing body fat is to be gentle with yourself. Be patient, and you’ll be able to make lifestyle changes that stick.

1- Spine Twist

This basic Pilates exercise helps in toning your back and getting rid of those pesky back fats.

To get started, sit on the floor or on a mat with legs extended. Lift your arms at the sides to your shoulder height. Twist your upper body to the right side as you take a deep breath. You can then exhale as you move towards the other side while maintaining your arm’s position. Do this repeatedly (at least eight times) for each side.

Strengthen both your upper and lower back through back extensions. Start by lying on your stomach with your arms extended on both sides.

Bend your arms and create a 90-degree angle. Contract your lower back and use it to lift your upper body off the ground along with your steady arms. Hold this position for 10 seconds before lowering down. Do at least 3 sets with 10 repetitions each.

2- Back Extensions

Strengthen both your upper and lower back through back extensions. Start by lying on your stomach with your arms extended on both sides.
Bend your arms and create a 90-degree angle. Contract your lower back and use it to lift your upper body off the ground along with your steady arms. Hold this position for 10 seconds before lowering down. Do at least 3 sets with 10 repetitions each.
3- Knee-Cross Crunch
This is a total body workout guaranteed to burn fats–even at the back. With your feet standing apart, extend one arm overhead and place the other arm at the hip.
Lift your knee and let it meet the elbow from the opposite side. Stretch your arms and legs to go back to the original position. Do at least 6 to 8 repetitions for each side.
4- Squats
Squats tone and strengthen your core muscles – especially your lower back. Begin by raising your arms forward at the shoulder level. You can then move your hips as close to the floor as you can. Focus on your form and repeat the exercise by rising slowly to the original position. For best results, do this exercise for 3 sets of 20 repetitions each.

5- Rows

Dumbbell rows work best for your scapula or the two big muscles on your upper back. With dumbbells in both hands, stand with your knees slightly bent and your torso forming a 45-degree angle. You can then raise your arms as your elbows become parallel with your back. The forearms should be hanging straight down. Do this exercise often for 3 sets of 12 to 15 repetitions each.

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