To reduce back fat as well as total body fat, balanced diet is crucial. (Image via Unsplash/ Sule Makaroglu)

6 Easy Exercises to Reduce Back Fat

Interested in finding a way to reduce back fat? You are not alone.

Even with your greatest efforts, stubborn fat manages to adhere to particular parts of your body and put up a strong fight. The dreaded bra bulge is a common consequence of excess fat in your upper back and shoulders.

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Unfortunately, there is no way to answer the age-old question of how to reduce back fat. It is not practical to target specific areas of flab in the back.

If you are serious about firming up your back, you will need to reduce your body fat percentage, which will make you appear smaller all over.

The best methods to reduce back fat and get a lean back include changing your diet to include more fat-burning meals, adding some targeted strength training to your routine, and altering your lifestyle.

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Best Exercises to Reduce Back Fat

This article will talk about the top six back exercises to build a strong upper back, reduce back fat, and improve your core.

1) Reverse fly

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Instructions:

  • Dumbbells should be held at your sides while you stand with your feet shoulder-width apart.
  • Your chest should be parallel to the floor while you push your pelvis back and forward while hunching at the hips.
  • Your arms should be slightly bent, palms facing inward, and the weights should hang down towards the floor.
  • Your knees should be slightly bent, your chin should be tucked in, and your back should be straight.
  • Squeeze your shoulder blades together as you exhale, being careful not to hunch your shoulders up toward your ears. Raise your arms out to the sides.
  • Inhale, then bring your arms back down to where they were before.

2) Resistance band pulldown

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Instructions:

  • With your arms extended at a 45-degree angle from your shoulders, hold the center of the band with both hands.
  • Pull the strap towards your chest while bending your elbows and spreading your hands apart.
  • Control the band to bring it back to its starting position.

3) Back extensions

Instructions:

  • Take your elbows out to the sides while lying on your front and bring your hands to your temples.
  • Lift your shoulders and chest off the ground while pressing your shoulder blades together. This is done by using your glutes and core to stabilize you.
  • Instead of aiming upwards and arching your back, try lifting your head as you lean forward.
  • Return to the beginning position by lowering yourself gradually.

4) Cat cow pose

Instructions:

  • Start on all fours with your wrists parallel to the ground, shoulders over your knees, and hips over your knees.
  • Drop your tummy and raise your chin and tailbone as much as they will go while inhaling while gazing upwards toward the ceiling. Your spine should start to take on the shape of a "U."
  • Exhale while pulling your tummy in toward your spine and arching your back while tucking your tailbone.
  • As you exhale, tuck your chin close to your chest.
  • Keep your attention on your breath and perform this motion 4 or 5 times.

5) Swimming pose

Instructions:

  • Start by laying on your belly with your arms out in front of you, leaning on the mat.
  • As you assume the "Superwoman" or "Superman" position, slowly raise your arms and legs off the ground, holding them together as they hover over the mat.
  • Take a deep breath as you simultaneously lift your left leg and right arm.
  • Exhale.
  • Continue to inhale as you raise your left arm and right leg higher until they begin to resemble "swimming" in the air.
  • Perform three sets of eight shifts going from right to left.
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6) Seated cable row

Instructions:

  • Take a seat on the bench with your back to the lat machine. Seize the bottom close-grip hook that is fastened to the pulley. Keep your back straight, feet flat on the footrest below, arms fully extended, and knees slightly bent.
  • Pull the attachment near your abs by pulling the shoulder blades back and down. Next, bend your elbows.
  • Return your arms to the beginning position gradually.

The above exercises, combined with a healthy diet and calorie control, will help reduce back fat with ease. Manage your calorie intake so that you end up burning more than you take in. In order to reduce back fat as well as total body fat, a balanced diet is crucial.

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Edited by
Saman
 
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