10 Exercises to Reduce Back Fat Your Body Can’t Wait To Try

5Wind fly

Lie face down on your stomach with your hands kept close to your thighs. Now, begin raising your chest and shoulders off the floor by squeezing your shoulder blades and upper back muscles together. The superman fly not only targets the lower back muscles but even works out the oblique muscles too. Do this exercise for 45 seconds and rest for 15 seconds in between.

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Wind fly

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6Superman hold

This exercise is similar to the superman fly, so start exactly like how you would in a superman fly. However, once your arms and legs are off the ground, hold it raised up there for 45 seconds or longer. Control your breathing while in this position and try to take it as a challenge in which you try to hold it for as long as possible. This exercise is particularly effective in working out the back, glutes, and abs. You can rest for 15 seconds once you lower them down.

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Superman hold

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7Windmill

Position your feet slightly wider than shoulder-width apart and keep your legs straight. Begin rotating your torso from side to side, and make sure that when it reaches the opposite foot, your opposite arm points toward the ceiling. Try to aim for maximum rotations, but keep your back straight and your abs engaged throughout the motion. Do it for 45 seconds and rest for 15 seconds.

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Windmill

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8Back lift

Lie face down and place your fingers behind your ears with your elbows touching the mat. Star squeezing your lower back muscles while lifting your upper torso as high as you can and hold it there for a few seconds or more, and then lower it back down. In case, you do experience neck pain or any kind of discomfort in your neck, then it might that you are not doing it right. Thus, you need to pay attention to whether you are lifting your entire upper torso and not just your head. Do this for 45 seconds and rest for 15 seconds.

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Back lift

Image Source: fokuren.ru

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