20 Very Effective Exercises To Reduce Back Fat

Effective Exercises To Reduce Back Fat

Due to the uncomfortable look it brings with it, back fat is often also termed as back boob or bra bulge. If you have it, you would definitely like to get rid of it. Exercises are the best ways to reduce back fat and the best exercises are the ones that target your upper and lower back area. Unfortunately, many women often avoid such exercises because they fear of bulking up and developing man-like shoulders, but such fear has no base. It is purely a misconception. If you want to get rid of lower back fat, the following twenty exercises can be very effective.



1. Dumbbell Row

Hold one dumbbell in each hand. Stand straight, keeping your feet shoulder-width apart. Now, lower the upper half of your body in such a way from your waist that your back should be parallel to the floor. Make sure that your spine is not rounded; it should be neutral. Keep your knees slightly bent and hands straight down toward the floor in such a way that the dumbbells should be a little below your knees. Now, pull the dumbbells upwards by bending your hands at the elbows. When the dumbbells reach your knees, pause for a second or two. Then lift the dumbbells further upwards in such a way that the dumbbells this time should almost touch your stomach, your shoulder blades should be squeezed backwards and the elbows should go above your back, pointing upwards. Pause again for a second or two. Then, bring down your hands holding the dumbbells slowly back to their initial position. Keep an arch in your lower back and keep your knees slightly bent throughout the exercise.



2. Bent Over Barbell Row

This exercise is similar to the dumbbell row as explained above. The only difference is that here you have to hold a barbell instead of dumbbells. The rest of the actions are same.

Bent Over Barbell Row

3. Scorpion Twist

Lie down on the floor, flat on your stomach, while keeping your legs at least shoulder width apart. Stretch both your hands also in such a way that both your arms and shoulders are in one straight line. Bend your left leg at the knee and bring it upwards at a right angle, and then, push this leg across your body by twisting your torso in such a way that the foot should now be almost touching your left shoulder. Stay in this position for four to five seconds, and then, bring your leg back to the initial position. Repeat the same action with your right leg.





4. Frog Crunch

You need a stability ball to do this exercise. Lie down on this ball in a push-up like position, where your hands should be straight perpendicular to the floor and your entire body should be parallel to the floor. Balance your body weight with your hands on the floor and stomach on the ball. Bend your legs at the knees and bring the heels closer to each other. When the heels touch each other, keep them glued, tightly together, while keeping your toes pointing toward the ceiling. Now, push your legs further upwards, this time, from your waist, in such a way that your legs should still be bent at the knees but knees should be lifted off the ball. Bend your hands slightly at the elbows while you do this. Stay in this position for 2-3 seconds. Then return to the initial position. Do this exercise for at least a minute.

5. Back Extension

This exercise also needs a stability ball. This time, kneel on it with your stomach on the ball in such a way that your feet should be touching the floor. Your upper body should be parallel to the floor and the lower body should be bent at the waist. Keep your feet shoulder-width apart and your hands locked behind your head. Balance your body weight with your feet on the floor and stomach on the ball. Now, lift your upper body upwards in such a way that your entire body should now be in a firm straight line. Hold this position for 30-40 seconds, and then, return to the initial position.



6. Superman Yoga Pose

Lie down on the floor on your stomach with your face facing downwards. Keep both your hands forwards in such a way that your entire body should be in a straight line on the floor. Now, lift your legs upwards, in such a way that even your knees and chest should go off the floor. This pose looks like you are flying like a superman. That is why it is termed as superman yoga pose. Breathe for five times while you stay in this position, and then, return to the initial position.

7. Locust Pose

This exercise is similar to the superman yoga pose with the only difference that here you have to keep your hands on the sides of your body and palms flat on the floor. Lie down on your stomach with your legs touching each other. Now, lift your legs, chest and head off the floor as much upwards as possible. While doing this, lift your palms also slightly off the floor. Hold this position for 4-5 seconds, and then, come back to the initial position.

8. Eccentric Chin-Up

Hold a pull up bar with both your hands tightly, keeping the palms facing your body. Now, pulling the bar with your hands, lift your body up in such a way that your chin should go above the bar. Bend your legs at the knees while your lift your body up for better support. Hold this position for 4-5 seconds, and then, go down slowly to the initial position until your feet are back on the floor and arms are fully extended again.

9. Wheel Pose

Start by lying down on your back on the floor with your face facing the ceiling. Now, lift your body up by balancing your body weight on your feet and hands in such a way that your feet and palms should be flat on the floor, fingers on your hands should be facing toward your feet, forearms should be almost perpendicular to the floor, your thighs parallel to the floor, your legs bent at the knees and your torso should be almost parallel to the floor. Now, lift the small triangular bone at the base of the spinal column towards the pubis while keeping your buttocks firm.

10. Cat And Cow Pose

In a cat and cow pose, you have to get your body positioned on the floor in such a way that the weight of your upper body should be balanced on your hands and knees. Keep your head hanging down toward the floor, your legs tightly together and toes pointing backwards. While you are in this position, inhale slowly and lift your head and back upwards in such a way that it should come into a concave shape and face should now be facing almost toward the ceiling. Now, bring your body back into the initial position by exhaling slowly. While you are exhaling and returning to initial position, round your back and contract your abs.

11. Push-Up With Hand Raise

This exercise is very much like normal push-ups that you do. The only difference is that when you lift your body up back to the starting position in this exercise, you have to extend one of your hands out in front of you in such a way that it should be parallel to the floor. Stay in this position for 2-3 seconds, then bring the hand back to the floor and continue with your normal push-up. The next time, extend your other hand.

12. Bow Pose

Start by lying down on your stomach. Bend your legs at the knees and bring your feet up. Lift your head and chest up while stretching your hands back in such a way that the hands should hold your legs at the ankles. This way, you are now resting on your public bone. While holding your ankles with your hands, move your body forward in such a way that your body weight should now be shifted on your navel. Stay in this position for five seconds, and then, return to the initial position.

13. Hip Twister Plank

Get your body into a forearm plank position while keeping your elbows in line with your shoulders. Balance your body weight on your forearms and toes in such a way that your head, back, hips and legs should be in a straight diagonal line. Now, bring your left hip slowly toward the floor by rotating your torso. Keep your abs tight while you do this and stretch your right arm. Hold this position for 2-3 seconds, and then, rotate your torso back to the middle position. Pause for a second, and then, rotate your torso in the opposite direction in a controlled motion and bring your right hip toward the floor, this time, while stretching your left arm.

14. Dumbbell Shoulder Shrug

Hold a five pound dumbbell in each hand. Stand straight with your hands on the sides of your body, palms facing towards each other and feet shoulder-width apart. Now, lift your shoulders up toward your ears in a shrug-like position. Hold this position for 2-3 seconds, and then, relax and bring your shoulders back to the original position.

15. Dumbbell Up And Backs

Hold a light dumbbell in each hand. Stand straight while keeping your hands hanging down, palms facing each other, knees slightly bent and feet apart to the width of your shoulder. Now, lift the dumbbells upwards in front of you in such a way that your hands should be parallel to the floor and palms should be facing downwards. Hold this position for 2-3 seconds and then come back to the initial position.

16. Side Fly Extension

Hold a dumbbell in each hand. Stand straight while keeping your feet shoulder-width apart and hands hanging down on the sides. Now, swing your arms out to the sides in such a way that your arms and shoulders should all be in a straight line parallel to the floor. Hold this position for 4-5 seconds and then come back to the starting position.

17. Side Forearm Plank

Lie on the floor on your right side while balancing your body weight on your outer right foot and right elbow and forearm in such a way that your right elbow should be directly under your right shoulder. Now, lift your left arm up and place it on your left hip. Hold this position for 4-5 seconds, and then, repeat the same action by lying on your left side.

Side Forearm Plank

18. Dolphin Plank

Get into a push-up like position. Now, bring your body down in such a way that your body weight should be borne on your forearms and toes and elbows are right under your shoulders. Stretch your feet backwards while you do this. Stay in this position for five seconds and then return to the initial position.

19. Straight Arm Triangle

Stand straight with your feet shoulder-width apart. Now extend your right leg further on the side and bring your right arm down on the floor in such a way that your fingers should touch the floor, right arm should be right under your right shoulder and perpendicular to the floor, your upper body should be bent at the waist, almost parallel to the floor, your head and left arm should be facing toward the ceiling. Both your hands should be straight without any bent at the elbows. Hold this position for five seconds, then come back to the initial position, and then repeat the same action on the left side.

20. Warrior Pose

Stand straight with your feet together. Now, shift your entire body weight slowly on your left leg in such a way that your right leg, upper body, shoulders and head should all be in a straight line, parallel to the floor. Extend your hands and join them together with palms touching each other and facing forward in front of you. Hold this position for five seconds. While you are in this pose, keep your navel pushed to your spine. Come back to the initial position and then repeat the same action on your right leg.

While the above exercises can play a very effective role in reducing back fat, you are also advised to take a few precautions to avoid building up bra bulge. For instance, you must always wear the right-size bra. Wearing too tight bra is one of the most common culprits for back fat. Some simple exercises like running and rope jumping can also bring beneficial results.