Top 7 Best Exercises to Burn your Back Fat

Back fat like the back boob, bra bulge, etc are common in some women, whatever the fact we are not happy with it and we want to get rid of the back fat as soon as possible. So, the first step is that you should shop a best and right bra and the other thing is you need to tone your upper back area.

Many women neglect the upper back, to get rid of this back fat you should follow these exercises and follow the workout routine to banish the bra bulges. No need of free weights, workout machines, etc. you can use your own floor to reduce the back fat, bra bulge, etc.

Top 7 best exercises to burn your back fat

Exercise is vital for anyone attempting to lose back fat, and there are specific exercises that will help you lose the rolls and get that flat back of your dreams.

  • Rows   

Rows work on the both large muscles of the sides.  Stand with your chest straight and forward at 45-degree angle, take two dumbbells and hold them down. Slowly bring your both arms up so that elbows are parallel with your forearms and back. Do two sets of 12 repetitions.

  • Lower Back Extensions

The lower back extension is very easy and can perform in front of your TV, it just needs a body and floor. It targets lower back. To do this sleep on your back on the place hands behind your head, then lift your chest from the floor as far as you are comfortable. Do this for 10 times.

  • The Bridge

Sleep straight on the floor, your knees should be bent at 90-degree angle. Place your feet flat on the floor.  Lift the lower part or buttocks up to make a straight line. Be in the same position for 10 seconds and come down slowly. Repeat 10 to 20 times.

  • Leg and Arm Raises

Lie down on the floor on your stomach, now raise one leg and head off the grown and lift the other leg. Hold for 5 to 10 seconds and repeat 10 to 15 times.

  • Leg Extensions

Place your hands and legs (both knees) on the floor. Straighten or extend one leg behind your body. At this position holds for 15 seconds and repeat with the other leg. You can perform this for 10 times with the each leg.

  • Back Extensions

Lie on your stomach, arms should be on your sides, which should be parallel to your body it should touch your hips. Now, raise your chest and head off the ground as far as is comfortable. Hold for 10 -15 seconds. Do not force yourself; lower your head and shoulders back to the ground. Repeat 10 times.

  • Cat and Camel

Place your hands and legs (both knees) on the floor. Make a pose similar to the arch of a camel’s back or a cat back and hold your head up. Hold for five seconds and drop your stomach. Do this 10 to 15 times.

These exercises can really burn your back fat.

About Author: 

Emylee Modestino

Professional Content Writer and editor with experience in Health, Lifestyle and fitness blogs. Also, one of the popular author and researcher in the Healthcare area. Her Experience includes Writing articles on different sectors of Healthcare.