Hate that bra bulge? Then try these 7 exercises RN to get rid of back fat

If you can’t stand that bra bulge anymore, then we are here to help. These exercises will reduce back fat without you stepping out of your home.
back fat
Back fat? Not anymore. Image courtesy: Shutterstock
Nikita Bhardwaj Published: 4 Jun 2020, 11:00 am IST
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Stubborn back fat and bulge are one of the most problematic areas. The sad part is that it is not easy to reduce the fat pockets in these areas, because it takes a lot of hard work to shape up your back. Of course, what you eat matters a lot—but back exercises are also a must. 

Had you still been hitting the gym, then perhaps it would have been easier to trim your back because there is a lot of muscle work that needs to be done here. That’s why looking at the scenario, we are dishing out the best weight loss exercises for your back—so that you can banish that back fat without any equipment or weights.

1. Skipping
Skipping is one of the most underrated exercises but you’ll be glad to know that it can do wonders for your back too. In fact, a 15-minute skipping session daily for 12-weeks can help you not just lose the flab on your back but also develop your overall body proportion, suggests a study published in the Journal of Pediatric Endocrinology and Metabolism.

2. Push-ups
We know, push-ups are not child’s play. But don’t worry, because you can always start with knee push-ups and then can graduate to the classic version. Basically the strength and power it takes to pull off a push-up burns a lot of calories and cuts fat in the upper body too.

3. Side planks
If you’re thinking why side planks then let us tell you that you need to work on your back from all sides. Side plank focuses on the side bulge that pops out when you wear a blouse or crop top. And just doing upper back exercises won’t help you get rid of this bulge–hence side plank.

According to a study published in the journal Sports Medicine International Open, side planks work both on your upper and lower back at once and the longer you hold the plank the more back fat you’ll burn? So get planking ladies!

4. Jumping jacks
Well, if you want to shed of that hideous upper back fat then doing jumping jacks is a must. And make no compromises during that arm extension. For maximum impact you must do overhead jumping jacks where you extend your arms right above your head.

5. Standing body twist
First let’s learn how to do it. Stand straight and extend your arms sideways. Keep your toes close to each other. Now while jumping, you need to twist your body from left to right and vice versa, alternatively.


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Standing body twist is a fat killing machine, especially when it comes to back fat. Do at least 100 twists on each side and four sets for quick weight loss up there.

6. Bicycle crunches
When you do bicycle crunches you just don’t involve your core but the upper body movement leads to the contraction of the upper back muscle as well. The contraction and relaxation during the exercise help in burning fat and gives you a well-toned back.

7. Cat cow pose
This one is a must do! In fact, we’ll suggest that you incorporate this pose in your daily routine because it will not just tone your back but it will help you deal with lower back pain as well. Plus, it will also activate the muscles which will help you in acing the push-ups as well.

Cat cow pose. Image courtesy: @theshilpashetty

Do these seven exercises every alternate day and get ready to bid that back bulge adieu! 

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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