Excess body fat can be a nuisance, but back fat tends to be a little more troublesome.
It spills over and around our bras and sticks out from the sides. In order to help you to get rid of back fat we’ve created a simple workout designed to build back muscles and burn fat. Here we go:
Russian Twists Exercise
To proceed with these, sit on the ground with folder knees. Make your feet touch the ground. Now bring your hands to the front. Keep one hand over the other. Make an angular slant of 45 degrees with your torso. Straighten your back. Twist your waistline and bring your hands to right side .Then slowly twist back to your left side. This completes one rep. Now do it 6-10 times in a set. Repeat a set.
Dolphin Push Ups
Start in a plank position on your elbows, with your shoulders directly over your elbows and your belly tight. Engage your abs even more to lift your hips up and shift your shoulders back, as you lower the heels towards the floor into a Dolphin Pose. (Like a downward facing dog in yoga, only on your elbows.) Use your shoulders, back, and abs to shift the weight forward into your plank position, making sure you don’t lower the hips too much. Complete 15 repetitions.
Lie face down, with the top of the feet flat on the ground and toes extended. Place the palms on either side of your chest. As you inhale, lift your upper body up with your stomach and hips on the floor. As you come up, make sure your elbows are bent and facing the wall behind you and shoulders moving away from your ears. As you exhale, lower down. Repeat.
Sit at the edge of a chair, holding a dumbbell in each hand and lean forward until your chest is a few inches away from your thighs. Palms toward the rear, hold the dumbbells behind your legs, letting one end of each dumbbell to touch each other. Keeping the dumbbells close to your body, raise the dumbbells up and back toward the hip. Rotate the dumbbells 90 degrees as you go so that when you reach hip level, the dumbbells are angled to the front and your palms are facing front. Do the movement feeling the stretch on your back. Return to the start position. Repeat.
Here’s what you need to do – first, you should know that this exercise involves spreading out your arms on either side at the level of your shoulders, palms facing up. Then fold each arm at the elbow to make a ninety degrees’ angle upwards.
After that, you should swing your hands while folded to the front so that they close in at the elbow with forearms touching on the sides. Lastly, return the arms to their initial position. Do 3 sets – 10 reps each.