6 moves to get rid of back fat

It’s no secret, to anyone, that gaining weight is a lot easier than getting rid of it. Especially if you have some specific areas in mind, such as, let’s say, your back.

Do you enjoy looking at all those folds hanging over your bra? Of course not but what can you do about it? As we have said, dealing with specific areas may be pretty difficult and tiresome.

It’s true, but what we haven’t said is that it is impossible. After conducting serious research we have come up with a set of exercises that are going to be particularly effective if back fat is what you are struggling with.

The thing is, these exercises not only help you burn some of that back fat, but also help you build lean muscle. Isn’t that just great?

There are three levels in which you can carry out this routine. The first one is for beginners and it will only take you two rounds of repetition.

The next is intermediate and will take you three rounds and the last is advanced – it will take you four rounds.

How would you know which one is for you? There is probably nothing easier than that – just listen to your body! If you feel that you are not tired after 2 rounds you should definitely give a third one a chance.

Success? Try the fourth one. When you find the limit you will know what level you should start on.

We wish you nothing but good luck!



#1. Back Extencion

Back Extension / Hyperextension ( Lower Back Exercises ) GIF | Gfycat

1. Lie face down on a mat, with your legs fully extended and your hands supporting your head.

2. Lift your torso up with the help of your back muscles.

3. Hold for a count of 2 and return to the starting position.

4. Repeat until set is complete.

#2. Dumbbell Fly

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1. Grab a set of dumbbells and bend your torso, until your chest is nearly parallel to the floor.

2. Raise your arms out to the sides as you lift the dumbbells.

3. Once both arms are parallel to the floor, pause, and then slowly lower them to the starting position.

4. Repeat.

#3. MID BACK BAND PULL

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1. Stand straight with your feet shoulder-width apart and hold a resistance band with both hands.

2. Loop the band once or twice around each hand, lift your arms at shoulder height and extend them in front of you.

3. Pull the band as you move your arms out to the sides.

4. Slowly release tension to return to the starting position and repeat.



#4. Dumbbell Front Squat

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1. Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders.

2. Squat down until your thighs are parallel to the floor.

3. Stand up and extend your arms over your head.

4. Bend your arms, return to the starting position and repeat the exercise

#5. Renegade Row

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Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Move feet wider than shoulders.

Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso, abs tight, and hips facing down.

Lower weight for one rep; repeat on the opposite side.

Do three sets of 8 reps on each arm.

#6. Superman Hold

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Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.

Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor.

Hold for two to five seconds and lower back down to complete one.
Do three sets of 12.