Upper Back Fat is a common issue amongst many, and sometimes even creates a problem with one’s posture. However, there are certain exercises that are both simple and effective in removing back fat. These exercises range from plyometric exercises, Pilates to yoga poses, and you can choose the one you are comfortable with in order to say goodbye to back fat once and for all. It is linked to underlying health issues like insulin resistance, low carbohydrate tolerance, and excess testosterone (1), (2). If nothing is done about it, it might give rise to serious complications like PCOS, diabetes, and infertility (3), (4), (5), (6).
Bird Dog Crunches:
This exercise works on your lower back and midriff simultaneously.
Method:
- Get on your hands and knees on the floor in what is called a quadruped or ‘Dog’ position.
- Take your right arm straight out and extend your left leg straight behind you.
- Do a crunch by bringing your knee and elbow to meet each other.
- Extend them back to the starting position and then repeat.
2. Floor Exercise For Back:
This exercise improves your posture and makes your back stronger.
Method:
- Lie on your back with your knees bent, and your feet spread out.
- Arch your back and point your pubic bone towards your feet.
- Hold for 5 seconds. Relax and flatten your back. While doing this pull your belly button towards the floor.
- Hold for 5 seconds and then relax. Repeat.
- Start with 5 repetitions each day. Build up to 30.
See Also: 6 effective exercises for upper and lower back pain
3. Kettlebell Swings:
The Kettlebell swing targets upper back fat.
Method:
- Stand with feet wide apart with the kettlebell on the ground in front of you.
- Bending forwards, hold the kettlebell handle with both hands and come into a standing position with your arms straight in front of you.
- Bend your knees slightly and swing the kettlebell between your legs and out in front of you, till the level of your chest.
4. Cheerleader Raise:
This exercise will raise your heart rate and targets the shoulders and trims the excess flab from your upper back.
Method:
- Stand with your feet hip-distance apart.
- Hold a dumbbell on your side with your right hand.
- Keep the left hand on your hip.
- Raise the dumbbell above your head.
- Raise the left knee towards the right elbow. This will ensure a good stretch and also provide calorie burn.
See Also: Why you have those lower back dimples and others don’t
5. Cobra Pose:
The Cobra exercise for back fat targets upper back muscles.
Method:
- Lie face-down on a yoga mat with your arms at your side. Keep your palms facing down.
- Keeping your abs and ‘glutes’ stretched, lift your chest off the floor while inhale slowly, making sure that your navel remains in touch with the ground.
- Simultaneously raise your arms and back backwards, with your palms facing upwards.
- At the same time, lift your legs a few inches off the floor.
- Remain in the pose for a count of 3 and come back to the beginning position by exhaling. Aim for 8 to 10 repetitions.
