Are you worry about Back Fat? and Aren’t you able to wear that favorite backless gown of yours because of this? Back fat is a common issue amongst many, and sometimes even creates a problem with one’s posture.
So, how can you get rid of back fat? There are certain exercises that are both simple and effective in removing back fat in just 2 weeks. Below exercises helps to say goodbye to back fat once and for all!
Simple Technique To Get Rid Of Back Fat is ” Back Exercises”.
Effective Back Exercises To Reduce Back Fat:
1. TYI Exercise:
The TYI is one of the fun and easy lower back fat workouts that can be done by almost anyone. The exercise is named TYI because the hand movements mimic the shape of these three alphabets, and it helps to tone all the back muscles at a time – both upper back and lower back.
How to do it:
- Lie down on your stomach holding 3-pounds dumbbells in each hand.
- Lift your chest from the floor by engaging your back and then move your arms up and out to from a T position, next move into a Y position and then change to the I position with arms straight above your head and touching.
- This move targets the rear delts specifically, which is an important back muscle.
2. T Raise:
The T Raise is an amazing stability exercise that helps to increase the range of motion and strength all through the shoulder, and it particularly targets the sides of the shoulders and upper back region while tightening and toning the back muscles. It is the perfect solution to the problem of how to lose back fat for women.
How to do it:
- Stand while holding a pair of 2 to 3 pounds dumbbells with your feet placed hip-width apart.
- Now, bend your knees slightly so that you can shift your hips back and lower your torso till it is collateral to the floor.
- Bring the dumbbells close together and turn the palms to face forward.
- Lift the weights up to shoulder height and then lower them down.
- Do 15 to 20 repetitions at a time while keeping your core and glutes engaged the entire time.
3. Bridge Knee Lift:
The bridge knee lift is a useful exercise for toning the lower back, butt, hips, inner thighs and hip flexors. This is an amazing body toning workout that requires no equipment, and it shows fast results.
How to do it:
- Lie on your back with your legs bent and feet placed on the floor, directly beneath your knees.
- Keep your arms by your sides and lift up your hips and keep it aligned with your shoulders, lower back and knees.
- Keep your stomach muscles tightened at all times. Now, raise your right foot off the floor and pull the right knee close to your chest without dropping the hips.
- Lower the foot slowly to the floor in a controlled movement and then lift the left leg and pull the left knee towards your chest.
- Lift each leg 20 times; stopping in the middle if your lower back hurts.
4. Upright Rows:
How to do it:
- Grasp a dumbbell in each hand with a grip that is slightly less than shoulder width.
- The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.
- This will be your starting position. Use your side shoulders to lift the dumbbells.
- The dumbbells should be close to the body as you move it up and the elbows should drive the motion.
- Continue to lift them until they nearly touch your chin.
- Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms.
- Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position.
5. Plank with Lateral Arm Raise:
How to do it:
- Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
- Keeping hips as still as possible, lift one arm up to shoulder height.
- Return to center, then lift the other arm to shoulder height.
- Draw belly button up and in and keep your body centered. Do 10 reps each side.
6. Floor Exercise For Back:
How to do it:
- Lie on your back with your knees bent, and your feet spread out.
- Arch your back and point your pubic bone towards your feet.
- Hold for 5 seconds. Relax and flatten your back. While doing this pull your bellybutton towards the floor.
- Hold for 5 seconds and then relax. Repeat.
- Start with 5 repetitions each day. Build up to 30.
7. Cobra Pose:
How to do it:
- Lie face-down on a yoga mat with your arms at your side. Keep your palms facing down.
- Keeping your abs and ‘glutes’ stretched, lift your chest off the floor while inhale slowly, making sure that your navel remains in touch with the ground.
- Simultaneously raise your arms and back backwards, with your palms facing upwards.
- At the same time, lift your legs a few inches off the floor.
- Remain in the pose for a count of 3 and come back to the beginning position by exhaling. Aim for 8 to 10 repetitions.
8. Jumping Rope:
How to do it:
It might feel like you’re just working your shoulders, Stokes says, but they’re connected to your back, so it’s hitting that as well. Plus, it’s a great cardio workout that’ll burn fat all over.
