5 Effective & Best Exercises To Reduce Back Fat With Pictures

Back fat is that annoying band of fat deposits above the waistline results in the dreaded bra bulge. Trying to get rid of back fat can be an issue for people of all ages. So, here is the solution. Adopt these 5 best home exercises to reduce back fat in no time! These exercises also strengthen your core, shoulders and improve body posture. Read on!

Best Exercises To Lose Back Fat At Home


Best Exercises To Lose Back Fat At Home:

Here are our 5 simple and best exercises to get rid of back fat at home within a week. Let’s have a look at them.

1. Hip Raises:

Hip Raises Exercise

Hip raises helps in activating your glutes and core muscles.

Steps To Perform:

  • Start by lying on your back with your knees bent and feet flat on the floor. Rest your arms on the floor at your sides.
  • Lift your hips up until your back is in a straight line with your shoulders and knees.
  • Hold this position for a few seconds. Ensure that you keep your core braced and squeeze your glutes, then slowly lower your hips back to the starting position.
  • Repeat this movement 10-20 times before completing a set.

2. Side Jack Knife:

Side Jack Knife Exercise

This particular exercise targets your obliques, love handles and lower back area.

Steps To Perform:

  • Lie on your right side with your legs extended and stacked over each other.
  • Place your right hand on your abdominals and your left hand behind your head.
  • Engage your core and lift your left leg straight in the air while simultaneously raising your upper body off the floor. Squeeze your oblique’s as you draw your left leg.
  • Hold for a few seconds and then return to the initial position.
  • Repeat several sides for a complete set before switching sides.

3. Superman Pose:

Superman Pose Exercise

Superman posture is an effective workout to reduce lower back fat.

Steps To Perform:

  • Lie down on your stomach on a mat and stretch your body to extend your arms and legs.
  • Lift your hands and feet off the ground. Simultaneously lift your head also.
  • Ensure that your abs and glutes are squeezed in.
  • Hold this pose for 3 seconds and get back to the initial step by bringing your head, arm, and leg down.
  • Perform 2 sets of 10 reps each.

4. T Raises:

T Raises Exercises

This exercise targets the middle back and shoulders, thereby reduce lower back fat.

Steps To Perform:

  • Stand on your feet about hip-width apart. Slightly bend your knees until they are parallel t0 the floor.
  • Grab a pair of dumbbells in each hand. As you bend, make sure to keep your back straight, and your arms hang perpendicular to the floor.
  • Keeping arms straight, lift the dumbbells to your shoulder height.
  • Hold the position for a second and slowly lower the weights to the initial position.
  • Perform 10 repetitions.

5. Pull-Ups:

Pull-Ups Exercises

Pull-ups are the most challenging workout for strengthening overall body posture.

Steps To Perform:

  • Hold the middle of the band with both hands shoulder-width apart.
  • Keep your shoulders back and your core engaged. Start hanging from the bar with your hands extended and legs bent.
  • Move slowly upward until your chin is above the bar and get back to the initial position.
  • Continue the process for 10-15 seconds.
  • Aim for a total of 10 pull-ups.

These are the 5 easy and best home exercises to reduce back fat within a week. Consuming a low carb diet and avoiding junk food prevents excess fat formation. Do these exercises regularly to get a slimmer waist quickly. I hope you find this information helpful. If you have tried any of these workouts, don’t forget to share your result below!

Best Exercises To Reduce Back Fat At Home

Laxmi Sravya

Sravya is a senior content writer with experience of 5 years. She has been writing articles for lifestyle blogs, i.e., Health, Beauty, Fashion, Interior, Products & many more. To know more about her works, do check out the below profiles.

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