Simple Exercises to Reduce Rear Fat at Home


The majority of people would like to eliminate fat in specific areas of their bodies, and we all know that there are certain exercises that re-firm, tone, and burn fat. Many people focus on areas like the abdomen, glutes, and legs, forgetting as well that there are other important areas of the body, like the Rear.

Those little “fat” rolls on the back are usually a problem when it comes to putting a bra on, or a bathing suit, or even a tight dress.  These fat rolls are prone to accumulating even more fat, and require a lot of effort, compromise, and discipline in order to get rid of them.  If you want to focus on losing fat in this area of your body, we are going to tell you today some of the best exercises for losing rear fat.

1. Bent-Over Circular Row:


How to Do:

  • Begin with knees slightly bent, keeping your abs engaged for support.
  • Bend forward so your upper body is parallel to the floor. Keep hands extended toward the floor.
  • Slowly circle your arms to the left, up and toward your chest, over to the right, and down.
  • Repeat the circle to the right. Do 3 sets of 10-12 reps.

2. Renegade Rows:


How to Do:

  • Start in a plank position with arms straight beneath the shoulders and holding a 3 to 5-pound dumbbell in each hand.
  • Squeeze the butt and pull your abs in towards your spine.
  • Now, raise one arm at a time by lifting the weight off the floor and pulling it back towards the shoulder.
  • Place it back on the floor and repeat the same with the other hand.
  • This makes 1 repetition, continue 10 to 15 repetitions at a time.

3. 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.

4. 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.

5. 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.

6. Knee to Chest Stretch:


How to Do:

  • Lie flat on your back with toes pointed to the sky.
  • Slowly bend your right knee and pull your leg up to you chest.
  • Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest.
  • Hold for 20 seconds and slowly extend the leg to starting position.
  • Repeat three times each leg.

7. Reach & Catch Crunch:


How to Do:

  • Start by lying down on your back and then pull your feet in toward your torso, so that your knees are raised off the floor.
  • Take both hands and place them on your right thigh, your shoulder blades should be slightly off the floor.
  • Crunch your abs, pulling your hands up your right thigh until they reach your knee.
  • Pretend as if you were catching a ball being tossed to your side. Slowly lower back to the starting position.
  • Slide your hands over to your left thigh and repeat the movement for one to two minutes.

8. 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.

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