How To Get Rid Of Back Fat In A Week At Home (Exercises+Foods)

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 Getting rid of the back fat is one of the most difficult tasks. Fat gets accumulated very fast and also looks ugly. Back fat restrains us from wearing any backless dress. What is the reason for back fat? Fat gets accumulated at the back due to the following reason-

  • Hormones
  • Age
  • Too much stress
  • No physical activity
  • Improper sleep
  • Sugar rich diet

So, these are some of the reasons for back fat. Some of it we can change, like having a proper sleep, not touching phone much, having a proper lifestyle and eating less sugar-rich food. Apart from these exercises also helps a lot in reducing fats.

Trabeauli has shortlisted some of the amazing exercises  to reduce back fat and reduce love handles which are easy to do and are very effective. Check them out-

Warm-Up Exercise:-

Before you start doing any difficult exercises, it is very necessary to do the warm-up exercises. As your body should come in the workout stage so that you do not end up hurting yourself.

  • Head Tilts
  • Head Rotation
  • Arm Rotation
  • Wrist circles
  • Shoulder circles
  • Calf raises
  • Jumping jack
  • Spot jogging
  • Upper body twist
  • Side crunches
  • Ankle circle

Exercises To Get Rid Of Back Fat 

1. Dumbbell Rows:-

ways to get rid of back fat

This exercise can be done by one arm or both the arms. It basically requires handling dumbbell with your hand.

How to perform-

  • Place your right knee on the flat bench and handle dumbbell with your left hand.
  • Keep your right hand firmly on the bench, with your spine and buttocks in line.
  • With your left hand, which has the dumbbell, extend it downwards. Keep your 
  • neck lose.
  • Flex your left elbow and bring the dumbbell up until it reaches your armpit.
  • Slowly lower your hand to the original position.
  • Start again with the same process.

2. Laying Lat Pullover :-

ways to get rid of back fat

This is a little strenuous exercise, but it makes sure to tone up your muscles.

How to perform-

  • Lie down on your back with your legs fold from the knee.
  • If you could hold a lightweight dumbbell in your hand.
  • Your hand should be above your head, holding dumbbells.
  • Now exhale, and move your dumbbells from above your head to the chest and vice versa.
  • Inhale and bring your hand back at the starting position.

3. Cat-Cow Pose To Reduce Back Fat:-

This is one of the best poses. It helps you relieve you of any stress near the neck. It also improves body posture and reduces the back fat.

How to perform-

  • Position yourself on the mat with your hands facing downwards and with your knee support like a cat.
  • Now, inhale and look upwards at the ceiling, making an arch with your back.
  • Exhale by contracting your stomach and your head down, looking like a cow pose.
  • Repeat this process at least two times with a repetition of 10.

4. Bicycle Crunches:-

ways to get rid of back fat

Oh, yes! Since childhood, we are riding a bicycle, but we really didn’t know the importance until now. This helps in strengthening your back muscles also it is the best way to get rid of back fat.

How to perform- 

  • Lie down on your back comfortably.
  • Move both hands at the back of your head.
  • Now bring your right elbow from behind your head in front.
  • Make your left leg straight.
  • Try to touch your right elbow to your left knee.
  • Come back to the normal position.
  • Repeat it 15 times with two sets.

5. Reverse Hip raise with an Exercise ball:-

This exercise can be a little tricky. But it helps to tone your hips and back.

How to perform-

  • You just need the exercise ball for this.
  • Lie down on the exercise ball with your tummy.
  • Be supported with the help of your hands. Your palms should be flat on the ground and make sure your legs can be bent at the knee.
  • Squeeze your hip muscles and try to press your legs together and up. The ball should remain stable during this time.
  • Hold this pose for few seconds and then again start. 

6. Side jackknife :-

ways to get rid of back fat

This is a great exercise for your abdomen. It also concentrates on your lower back area.

How to perform-

  • Lie on the right side of your body, with legs stacked on each other.
  • Now with your hands supporting your head, make the rest of your body comfortable.
  • Bring your left leg up towards your left hand and try to stay stable.
  • Repeat this step several times.

7. Swimming pose:-

ways to get rid of back fat

It is also called as a superman pose. This helps in removing fat from the back and also from thighs.

How to perform-

  • Lie on your stomach with your back straight.
  • Now bring the hands in front of you and stretch your whole body, with your legs and arms lengthened.
  • Try to lift your hands and feet together at the same time. If you could lift them up to 6 inches, it is well and good.
  • You can also try to hold this position for a few seconds.

8. Speedbag:-

ways to get rid of back fat

This exercise helps to tone up your arms and also your upper body. To perform this exercise, you do not need a punching bag.

How to perform-

  • Stand easily with your feet as apart as hips.
  • Now bring up your shoulder, as if you are fighting. Make your one leg slightly in front of another leg.
  • Now start the exercise by making the fists of your fingers.
  • Set the timer, and start by punching (imagine a bag in front of you), aim to hit the bag as many times as you can.
  • Do three sets of this.

9. Pull-ups:-

Pull-ups give you immense strength. It helps strengthen your arms and also reduces the back fat. This is a great exercise to get an amazing sexy back.

How to perform-

  • Set up a rod or bar at your home, which is fixed and will not fall.
  • Now pull the bar with your hand.
  • Your whole body weight will be on your hands.
  • Now try to pull yourself by bending your elbow.
  • Then pull yourself down.
  • Doing this, you will feel the tension on your back muscles.

10. Push-Ups To Get Rid Of Back Fat:-

This is a great exercise even for strengthening your core muscles, chest, and back. It also helps to remove the back fat.

How to perform- 

  • Lie on the ground on your stomach.
  • Now get up with your hands near your chest and your legs on the toes.
  • First, lower your body by bringing a chest close to the ground.
  • While doing the above position, focus on your back muscles.
  • Push yourself back to the top position.
  • Repeat this process 10-20 times.

So, these are some ways to get rid of back fat. Always make sure that you do the warm-up exercise before you start doing any of the above exercises.

Best Foods to Reduce Back Fat

Weight Loss Foods

Along with doing the above exercises, it is also important to eat properly so that you get the results soon.

  1. Avocados
  2. Boiled Egg
  3. Leafy Vegetables
  4. Broccoli and Cauliflower
  5. Sweet potatoes
  6. Salmon and Tuna
  7. Lean chicken breast
  8. Walnuts, Almonds
  9. Whole grains like Brown rice, black rice, oats, etc.
  10. Herbs and Spices like cardamom, mint, fenugreek, turmeric, black pepper, white pepper, etc.

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So, how did you like the blog “How To Get Rid Of Back Fat fast”? Please comment in the section. What do you prefer among the top 10 ways to get rid of the back fat mentioned above?

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I am Arpita Dubey. I have done my MBA in marketing and international business. Later, I always wanted to try something of my own, where I have the flexibility to work and also the work interests me. That is when I started writing Content, I like to research and write content which is helpful for readers and also engages them. A mommy of a daughter, I took up the content writing as my full time job and I am loving it.

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