Exercises To Get Rid Of Back Fat

Many people want to get rid of fat in a certain area of ​​the body, for example back fat. We know that to achieve this, there are certain exercises that selectively tone the muscles and remove fat from these areas – especially the abdomen, buttocks, thighs, chest or back.

You probably know someone who only focuses on the stomach or legs  ,  forgetting that the back is also a very important area to strengthen and tighten. It can even greatly alter the appearance of your overall physique.

Those annoying rolls of fat on the back usually become a problem when wearing a sports bra, bathing suit or a tight dress. This area is very prone to build up of fat and removing it requires a lot of effort and discipline.

If you’re interested in learning how to get  rid of back fat, read on for some of the best exercises we know.

Exercises to strengthen your back and burn back fat

Position 1

Roll out a yoga mat and lie on it face down and arms extended forward (or back overhead). Without lifting your feet, gently bend your back. Then go back to the starting position. Do two sets of this exercise, doing ten reps at a time.

Position 2

Stay in the same position. This time place your hands on your neck or back. Lift your upper body off the mat and return to the starting position. Do two sets of 15 reps of this exercise at a time.

Position 3

Do the same exercise as before, but instead of arching your back, move your back sideways from side to side – as if you wanted to see what’s happening to your right and left. Always try to keep the rest of your body still.

Position 4

For the last exercise, do the yoga pose known as the “cat.” Get on your hands and knees on a yoga mat.

Relax your back, then bend it up as far as you can (like a cat would). Then you move your belly towards the floor as if you want to touch the ground with it. Repeat this movement five times and then take a rest.

go swimming

You should really focus on your back muscles. This is also a very relaxing activity. It’s a great way to move, it strengthens your back with the aim of removing excess back fat at the same time.

Use weights

Any good fat burning routine should also include strength training.  You can use weights to focus on building muscle mass and improving your metabolism will help you burn more fat – even while you are resting.

All you have to do is start by doing a little weight training every other day. It is not necessary to use very heavy weights, with only half a kilo will do the trick.

Do cardio training

Cardiovascular exercises increase your heart rate and also help the body burn calories. Interval training in your cardio routine will help you get rid of back fat.  You can choose any exercise you want, such as running, jumping, cycling or jumping rope.

do crunches

While we know that abdominal exercises like crunches target fat in the stomach area, they also help remove fat in the lower back. Train your entire abs, targeting the obliques. You can also add side stretches to your exercise routine.

Recommendations for best results

We know that getting rid of unwanted fat is a complicated goal that can only be achieved with a lot of discipline and effort.  Targeting the back will take a little more routine and strength, as it’s a tough area to target.

But if you do the exercises mentioned above, you will see the results in no time.

Remember that to lose fat  it is crucial that you  eat a balanced diet, which is free of excess fats, fried foods and sugars.

It is always a good idea to consume more healthy foods and drinks such as fruits, vegetables, green tea, water, foods rich in fiber and protein, etc.

It’s also a good idea to complement your exercises with a good massage, with gentle pressure on the back to gradually eliminate those pesky ‘swim bands’.

And finally, remember that good posture is important to keep this area of ​​the body strong. You should always try to maintain an upright posture to avoid sagging back, which prevents fat from accumulating and prevents the formation of those unwanted rolls of fat.

We hope you enjoyed this article on exercises to eliminate back fat!