For most people, adipose tissue has an uneven disposition. And if some are complaining about excess fat on their thighs, abdomen or buttocks, others see the back fat as the real menace. But with some ambition and especially exercise combined with a correct diet, you can get rid of back fat permanently.
When you’re wearing a tight bra or a vest top, back fat can destroy your body’s harmonious line.
Here are some back-toning exercises you can do at home to get rid of back fat fast:
1. Back extensions on the mattress
Lay face down on a rug (towel or isoprene);
Pull the arms ahead (for beginners) or to the neck (for advanced);
Without raising your legs, arch your back, lifting it from the ground;
Do not use your hands in any way to lift you up;
Keep the position for a few seconds, then return to the original position;
If you want, diversify the exercise by doing side extensions;
You can make two series of 10-15 repetitions each.
Careful! Do not force your back. Just lift it a little.
2. Cat to cow exercise
Support your body in your palms and knees;
Relax your back and gently arch it upwards (the movement will mimic the cat curving);
Still relaxed, bend it down, as if you want to touch the floor with the abdomen;
After 5-6 repetitions, in which you will hold each position for a few seconds, you can rest;
Do not stop at a single rep. Repeat a few times daily.
3. Bent-over reverse fly
For this exercise you need 2 lightweight dumbbells or 2 bottles of water.
Spread your legs (shoulder level);
Flex your knees gently, in a comfortable position;
Slide your torso forward, 45 degrees from the vertical axis;
Slowly lift your arms around your body parallel to the floor (don’t forget the weights);
Keep them tense at the shoulders level for a few moments;
Return to the initial position and repeat in series of at least 10-12 reps.
4. Dips on bench/chair
Instead of a bench, you can use a solid and stable table that can support your body weight (or a bed).
Sit back to the table / bench / chair;
Support your hands on the edge of the rack;
With your knees bent, let your body weight on your arms;
Flex the elbows (so you will support the entire body weight);
Push your body up, stretching your arms, then flex your elbows again;
Perform slow movements without forgetting to regulate your breathing during exercise;
Make at least 2 sets of 10-12 reps.
When executing every exercise, you must feel the back muscles work in order to melt the back fat properly.