8 Exercises to Reduce Back Fat


The most difficult thing about losing weight is that you cannot target a specific spot and work to melt away fat from that particular area. It takes well-planned full-body training to burn the fat and notice overall results. While most of the workouts concentrate on tightening and toning the stomach, arms, butt and legs, the back is one of the ignored and difficult trouble spots where the fat gets deposited and forms a flabby layer over the muscles resulting in embarrassing bra bulge and muffin tops. But, here are classic body-toning exercises that will help you to flaunt a strong, well-defined and sculpted back and shoulders in very less time.

Exercise is part of the strategy to eliminate lower back fat, but it’s not the only strategy. All the side bends, torso rotations and bird dogs in the world can’t whittle away your lumbar load. Spot training just isn’t possible — fat loss doesn’t work like that.

1. Side Leg Lift:


How to Do:

  • Lie straight on the floor on your right side, with your leg, hip, and side all against the mat.
  • The right arm can rest behind your head or in front of your body for balance and support.
  • Rest your left leg on top of your right one, stacked on top of it.
  • As you exhale, lift both legs off the ground together by about 3 or 4 inches.
  • Be sure to initiate the movement from the core of your body.
  • As you inhale, lower the legs back toward the mat, keeping your feet slightly above the ground itself as if hovering above it.
  • Repeat this movement 6 to 8 times before lowering your feet back to the ground.
  • Switch to your left side and repeat.

2. Pull Ups:


How to Do:

  • Hang from a pull-up bar gripping it shoulder width apart.
  • Pull your body up by pulling your elbows towards the floor and keep pulling till the chin passes the bar.
  • Lowe yourself down until the arms are straight. Repeat 5 to 10 times.
  • People who are not able to do the Pull -up can do the Chin Ups or Negative Pull Ups or Assisted Pull Ups in the gym using a machine.
  • You can also do the inverted row TRX band exercise which works quite similarly like the pull ups.

3. Bridges Exercise:


How to Do:

  • Start by lying on your back.
  • Bring your knees up to a 90-degree angle.
  • With your feet flat on the floor, lift your buttocks up until your back is in a straight line.
  • Hold this position for 10-15 seconds, then slowly lower yourself to the ground.
  • Repeat this movement 10-20 times before completing a set.

4. Stability Ball Back Extension:


How to Do:

  • Lie curled face down on a stability ball with both feet on the floor and your your pelvis and lower abdomen touching the ball.
  • Place both hands at the back of your head.
  • Raise your upper body without shifting your feet until your back is straight.
  • Don’t arch your back further than a straight position.
  • Lower yourself back to the starting position.

5. Triceps Dips:

triceps-dips5How to Do:

  • Sit on a stable bench, chair or stair keeping our hands shoulder width apart and elbows slightly bend.
  • Stretch your legs out in front with a slight bend in the knee and gradually lower your body towards the floor with the support of your arms until the elbows are at 90-degree angle.
  • Now, press down into the bench straighten your elbows and raise your body up to the starting position.
  • This entire down and up movement makes 1 repetition.
  • Complete 15 to 20 repetitions at a time.

6. Swimming Exercise:


How to Do:

  • Begin by lying on your stomach with your arms in front of you against the mat.
  • Slowly lift your arms and legs off the floor, as if moving into a “Superwoman” or “Superman” position, keeping them together as they hover over the mat.
  • Inhale as you lift your right arm and left leg at the same time.
  • Inhale again as you lift your left arm and right leg higher until your movements start to resemble “swimming” in the air.
  • Do 3 sets of 8 switches from right to left.

7. Bent Over Row:


How to Do:

  • Bend 90 degrees from your waist, your back straight, your knees slightly bent and your feet shoulder-width apart.
  • Hold a weight in each hand, your palms facing your legs.
  • Bend your elbows, raising the weights up while squeezing the shoulder blades together.
  • Hold, and then return to the starting position

8. Plank with Arm Raise:


How to Do:

  • Begin in a classic straight-arm plank position with your hand placed below and in line with shoulders and feet placed slightly wider than hip width apart.
  • Lift one arm up to the shoulder height keeping your hips as still as possible and then come back to the center,
  • Then lift up the other arm to shoulder height and come back to the center.
  • This makes 1 repetition, so 10 repetitions on each side by drawing your belly button in and keeping your body centered.

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