11 Effective Workouts to Lose Back Fat Quickly

Back fat can be annoying! But if you want to lose some extra back fat, we've got your back (and the fat that comes with it).

Here's how to exercise to get rid of back fat in a healthy way.

What, after all, causes back fat?

Fat builds up in the upper, middle, and lower back for the same reasons that fat builds up everywhere else: because of genetics, lack of exercise, a sedentary lifestyle, or certain health conditions.

As you get older, you also tend to gain more fat around your stomach, which can lead to "love handles" on your lower back.

Getting rid of fat usually requires a combination of healthy eating, regular exercise, and cutting calories. You can also tone your back muscles by doing exercises that build muscle in your upper and lower back.

Move and groove trim in your lower back fat

1. Reverse hip raise with exercise ball

In case you didn't know, an exercise ball is the best thing to bring to a quarantine.

● To do this move, lie on your stomach on the ball with your palms flat on the floor and your eyes down.

● To stay balanced on the ball, squeeze your buttocks. Keep the ball from moving while you press your legs up.

● Hold for several seconds, lower, and repeat for 15 reps.

2. Side plank crunch

● Start in a side elbow plank position with your left elbow on the floor and your right hand behind your head.

● Lift your hips and pull your stomach in.

● Bring your right knee up to your right shoulder and tap your right elbow.

● Lengthen your leg to get back to where you started, and then take it from the top.

● Do this 10–15 times on each side.

3. Kneeling side leg lift

● Start on your right arm in a kneeling side plank. Pull your lower back, legs, and glutes together as you lift your left leg up and out. Your weight should be held up by your arm and knee.

● Bring your left toe down to the floor and use your muscles to pull it back up.

● Do this 10–15 times on each side.

4 .Superman

● Stretch out your arms and legs and put your head on the floor.

● Slowly lift your head, arms, legs, and upper back off the ground.

● Hold for several seconds, lower back down, and repeat for 10 to 15 reps.

5 .Dumbbell (or kettlebell) swing

● Put your feet shoulder-width apart to start.

● Bend your knees slightly, thrust your hips back, and move the weight between your legs in a swinging motion.

● Bring it back to chest level, take a break, and do this 10 to 15 times.

6 .Cat-cow

This classic yoga pose helps you build muscle and straighten your back. (If your spine is straight and tall, your back fat could not be too much of a problem.)

● Start on all fours with your hands under your shoulders and your knees under your hips.

● Put your stomach down and lift up your chin and tailbone.

● Now, arch the other way by pulling your stomach in and tucking your tailbone.

● 15–20 times. Repeat, repeat, repeat. Whatever makes you happy!

7 .Side lifts using dumbbells

● Start by standing with your feet shoulder-width apart and a dumbbell in each hand.

● Slowly lift the weights until your arms are parallel to the floor and outstretched.

● Then move your arms back to your sides slowly.

● Do these 10 to 15 times.

8 .Bent-over dumbbell rows

● Stand with your feet shoulder-width apart and each hand holding a dumbbell. Turn your hips so that your back is flat, and your chest is even with the floor.

● Lower the dumbbells until your arms are completely straight.

● Pull your shoulder blades together, pull your belly button towards your spine, and bring the dumbbells back toward your hips.

● Start at the top and do 10 to 15 repetitions.

9 .Plank

● Start in a plank position on your forearms, with your elbows on the floor under your shoulders and your feet hip-width apart. Keep your head and neck straight and your back flat.

● For one minute, squeeze your back, quads, glutes, and core.

● Two or three more times. You can also make it 30 seconds long.

10 .Lat pull-down with a wide grip and a resistance band

You will have to attach it to something stable, like a pull-up bar above your head. Just make sure it's safe before you try.

● Walk away from the bar while holding onto the straps until you feel some resistance in the band.

● Facing the bar, tilt your hips back slightly and straighten your arms in front of you, just above your head, palms down.

● Bend your elbows and pull them down towards your mid-back as you squeeze your shoulder blades together.

● Stop at the bottom before putting your arms back in a straight line. Move closer or farther away from the bar to change the resistance.

● Ten to fifteen times.

11. Reverse dumbbell fly

● Get your dumbbells and stand with your arms at your sides.

● Turn your hips 45 degrees back and let your arms hang straight down.

● With your eyes on the floor, squeeze your shoulders and lift your arms up and out.

● Do these 10 to 15 times.

Conclusion

Incorporating these 11 effective workouts to lose back fat quickly can be an excellent addition to your fitness routine, and Snap Fitness is the perfect gym to help you achieve your weight loss goals.

As one of the best full-body workout gyms in Dubai, Snap Fitness offers state-of-the-art equipment and personalized training programs to help you target specific areas of your body, including your back. Whether you're looking for a 24 hours gym in Dubai, a gym to lose weight, or gyms in the UAE that offer a range of gym workout routines, Snap Fitness has got you covered. By working with expert trainers and using the latest equipment, you can make the most of these effective workouts and achieve the results you desire. With us, you can achieve your fitness goals and lead a healthier, more active lifestyle.