Ladies seem to suffer a lot from unwanted fat deposition. Either you are fat or not your body always tends to deposit fat in certain body parts and your back is one of those. Well, Back Fat is literally irritating, isn’t it? Every time when you are getting up and look at yourself, the extra fat in your back may be the first thing that you notice. But stop worrying anymore, as your back fat can be eliminated. Yes, there are exercises that will help you to get rid of back fat. Let’s start it –
Your extra body fat is the ultimate reason that affects your back most. And there is nothing like cardio for burning fats. Cardio is such beautiful workout that makes the elimination of fat easy. And to eliminate the back fat Cardio is one of the effective workouts. Jumping ropes, Cycling, Treadmill, Rowing Machine and most importantly swimming these all can be the priority.
Yoga has such stretching workouts that target your back. Moreover it gives a shape to your back naturally. Here are the yogas that you must try to shed your back fat.
1. Modified warrior (Virabhadrasana)
2. Dolphin plank (Makara adho mukho savasana)
3. Half moon (Ardha Chandrasana),
4. Spinal twist (Supta matseyndrasana)
1. Place your hands and toes on the floor, positioning your hands slightly wider than your shoulders.
2. Extend your legs back so that you are balanced on your hands and toes. Your body should be in a straight line.
3. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
4. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don't lock out the elbows; keep them slightly bent
1. Grab onto a bar and jump up so your chest touches it.
2. Try to hold that position for five seconds and then lower yourself back down with control. Perform another rep.
Probably this is going to be the easiest for you. TYI exercise stands for the reason that it makes such postures like T, Y & I.
1. First, lie down on your stomach and your hands straight in front of you.
2. Now lift your upper body along with your hands.
3. Move the hands beside you and make a ‘T’ structure, then the ‘Y’ and lastly The ‘I’ respectively.
1. Hold a pair of dumbbells; bend at your hips and knees. Make sure that you lower your torso until it’s almost parallel to the floor. The weights should be hanged at arm’s length from the shoulders.
2. Now, pull your shoulders down and back and hold that position. Again pull the weights to the sides of your ribs by squeezing your shoulder blades toward your spine.
3. Lower the weights and get to the starting position and repeat.
1. Place two dumbbells on the floor about shoulder-width apart. Start in the top position of push up position with your hands on the weights.
2. Row one weight up towards the side of your body while balancing on your other hand and feet. Hold for one second at the top and return the weight slowly to the start position to repeat on the other side.
1. Place your hands shoulder-width apart on a secured bench or stable chair.
2. Slide your butt off the front of the bench with your legs extended out in front of you.
3. Straighten your arms; keep tension on your triceps and off your elbow joints.
4. Now, Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Your back should be close to the bench.
5. Press down into the bench and return to the starting position. This completes one rep.