Get Rid Of Back Fat – 7 Ways

When it comes to burning body fat, the focus is often on burning fat in the abdomen, legs, buttocks and arms, as these areas naturally accumulate fat most easily. Although fat burning in the back area is less commonly talked about, the back is an area of ​​the body where fat does often accumulate. Back shaping is also often perceived as difficult, so it is easily overlooked when focusing on body shaping. In this article, we present various ways to get rid of back fat.

Fat easily accumulates in the lower back, which can be lumpy and annoying to the wearer. Fortunately, exercise makes it possible to get rid of back fat,  just like any other unwanted fat in the body. With the help of exercise, the modified back becomes more streamlined, so you can emphasize your beautiful silhouette, for example, with a snug party dress!

So if you want to get rid of back fat, you should keep reading. In this article, we’ll talk about how you can use exercise to fight back fat, and we’ll introduce a few effective movements that just target your back. However, be sure to follow your exercise routine regularly if you want visible results in a short amount of time.

Get rid of back fat by the following means:

1. Weightlifting

Weightlifting is one of the most well-known and common movements to shape and strengthen the body. They are great for firming your arms as well as strengthening your muscles, and they are also effective in reducing back fat. However, it is always important to do the push-ups correctly, ie the body should be kept straight from head to toe.

2. Side planks

Spread a yoga mat or similar pad on the floor, and lean on your left side so that your elbow is just below your shoulder. When you are in a good position, lift your hips off the floor and contract your abdominal muscles so that you keep your body straight. Try to hold this position for 30-45 seconds on each side, and rest at the end.

3. Exercise ball

Lie on the exercise ball so that your chest is in line with the center of the ball. Keep your fingers pointing toward the floor and your feet together on the floor. Let your arms hang limp and try to keep yourself in balance. Slowly raise your arms so that you finally form a Y on your body, and hold this position for 15 seconds. Make this movement in 12 sets of repetitions.

4. Dumbbells

Choose a place where you can move freely and take 5 pound dumbbells in your hands. Place your back against the wall and place your feet at a pelvic width apart. Start doing squats so that your knees remain bent, and tilt your upper body slightly. Hold the dumbbell in front of you and let your hips rest against the wall to make it easier to maintain balance. Raise the dumbbells to the height of your shoulders and do 10-15 reps.

5. Side Purchases

Put your feet at a pelvic width apart and take the weights in both hands. Hook your knees and lower your upper body so much that you get a 45 degree angle to your lower body. Keep both dumbbells facing the floor and lift them to your sides. Keep the weights at shoulder level and then lower them slowly. Make this movement in 12 sets of repetitions.

6. Types of yoga

This movement familiar from yoga, the so-called “downward facing dog,” effectively exercises the entire body. It is a good movement especially for shaping the muscles of the back, and these also include the muscles of the upper back.

Find an area of ​​your home where you have room to stretch properly. Kneel on the floor and place your hands with your palms spread directly in front of you on the floor. Press your heels toward the floor and keep your arms in line with your body. If you are flexible enough, you can put the soles of your feet completely on the floor and hold this position for 15-30 seconds.

7. Aerobic exercise

When planning an exercise routine, it should always include  aerobic exercise for the heart and blood vessels in addition to muscle training . This is a counterbalance to strength training and is a really effective way to get rid of unwanted, accumulated fat.  Aerobic exercise reduces fat throughout the body, including back fat. 

All you need to do is exercise 30 minutes of aerobic exercise a day, and you will get visible results quickly with a consistent and effective workout. So try walking, running, skipping, gym treadmill, cycling, swimming or even once a week for an aerobic class. As you increase the intensity of your routine, you burn more calories, making the results more and more visible.

So if the fat that has accumulated in your back bothers you, follow this exercise advice consistently and regularly and you will get rid of back fat once and for all!