Exercises to Reduce Back Fat.

5. Triceps Dips:

How to Do:

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Sit on a stable bench, chair or stair keeping our hands shoulder width apart and elbows slightly bend.
Stretch your legs out in front with a slight bend in the knee and gradually lower your body towards the floor with the support of your arms until the elbows are at 90-degree angle.
Now, press down into the bench straighten your elbows and raise your body up to the starting position.
This entire down and up movement makes 1 repetition.
Complete 15 to 20 repetitions at a time.

6. Swimming Exercise:

How to Do:

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Begin by lying on your stomach with your arms in front of you against the mat.
Slowly lift your arms and legs off the floor, as if moving into a “Superwoman” or “Superman” position, keeping them together as they hover over the mat.
Inhale as you lift your right arm and left leg at the same time.
Inhale again as you lift your left arm and right leg higher until your movements start to resemble “swimming” in the air.
Do 3 sets of 8 switches from right to left.

7. Bent Over Row:

How to Do:

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Bend 90 degrees from your waist, your back straight, your knees slightly bent and your feet shoulder-width apart.
Hold a weight in each hand, your palms facing your legs.
Bend your elbows, raising the weights up while squeezing the shoulder blades together.
Hold, and then return to the starting position

8. Plank with Arm Raise:

How to Do:

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Begin in a classic straight-arm plank position with your hand placed below and in line with shoulders and feet placed slightly wider than hip width apart.
Lift one arm up to the shoulder height keeping your hips as still as possible and then come back to the center,
Then lift up the other arm to shoulder height and come back to the center.
This makes 1 repetition, so 10 repetitions on each side by drawing your belly button in and keeping your body centered.