15 Best Exercise To Reduce Back Fat For Female at Home

Do not turn your back on back fat! Because these fallen folds are associated with insulin resistance, high testosterone, and low carbohydrate tolerance. To be specific, if you have back fat, you run the risk of diabetes, PCO and infertility. To get rid of back fat, you must eat healthily and exercise your back muscles.

These muscles: ankles, traps, spine erectors, rhomboids, etc. – Support the spine and back, help daily movements, strengthen the shoulders, chest, and core and improve posture. Here are 15 exercises and a list of foods to eat and avoid getting rid of back fat. Keep reading.

15 Exercise to Lose Back Fat at Home

Before starting the exercises, you should always warm up. Make a solid warm-up of 10 minutes to prepare your body for the training explosion. This is what you should do.

  • Head tilts – 1 set of 10 reps
  • Neck turns – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist circles – 1 set of 10 reps
  • Shoulder circles – 1 set of 10 reps
  • Waist circles – 1 set of 10 reps
  • Side lunges – 1 set of 10 reps
  • Calf raises – 2 sets of 10 reps
  • Jumping jacks – 2 sets of 20 reps
  • Spot jogging – 3 minutes
  • Standing upper body twist – 1 set of 10 reps
  • Standing alternate toe touch – 1 set of 15 reps
  • Standing side crunches – 1 set of 10 reps
  • Ankle circles – 1 set of 10 reps

#1. Bent-Over Row Exercise

exercise to reduce back fat
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Target: lats, rhomboids, rear delts, traps, and biceps.

How to do Bent Over Row Exercise

  • Hold a weight in each hand and stand with your feet together.
  • Lean forward, push your hips back so that the spine is long, bend your knees a little, roll your shoulders, open your chest and look forward. This is the starting position.
  • Keeping the core involved, flex your elbows and partially wrap your arms. Simultaneously, pull your arms back until your elbows reach just behind your shoulders.
  • Replace the arms in the initial position.

Sets and repetitions: 2 sets of 10 repetitions

Tip: Do not bend the shoulders or bend. Turn your shoulders back and do this exercise to reach your back muscles.

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#2. One Arm Dumbbell Row Excercise

exercise to reduce back fat fast
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Target– Lat, rhomboid, erectors of the spine, lower traps, rotator cuff, shoulder blades, biceps, and core.

How To Do One Arm Dumbbell Row Excercise

  • Place your right knee on a flat bench and your right hand on the bench. Keep the palm of the hand flat, the spine aligned with the buttocks, the left leg slightly wider than the width of the shoulders and the left knee slightly bent.
  • Grab the dumbbell with your left hand. Keep your left hand down and release your neck. Keep your shoulders back, look down and keep the core wrapped. This is the initial position.
  • Fold the left elbow and pull the dumbbell up until it almost hits your armpit.
  • Slowly lower your hand to the starting position.
  • After finishing a game, do the same with your right hand.

Sets and repetitions: 2 sets of 10 repetitions

Tip: keep the spine in a neutral position and the flat foot on the floor.

#3. Bent-Over Rear Delt Raises Excercise

exercise to reduce back fat in a week
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Target– Lats and posterior deltoids.

How To Do Bent Over Rear Delt Raises Excercise

  • Hold a weight in each hand. Lean down by pushing your hips slightly, extend your hands in front of you at a 45-degree angle, push your upper back down, roll your shoulders back and look down. Push the chest forward and keep the core wrap. This is the initial position.
  • Bend your elbows slightly and pull your arms back until your elbows point to the ceiling.
  • Slowly, return the arms to the starting position.

Sets and repetitions: 2 sets of 15 repetitions

Tip: keep your spine in a neutral position.

#4. Wide Grip Lat Pulldown

exercise to reduce back fat without weights
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Target: Lats, teres, trapezius, rhomboids, infraspinatus, Serrato, shoulders and bicep muscles.

How To Do Wide Grip Lat Pulldown at Home

  • Take the folded part of the wide bar to hang attached to the machine pulley with the drop-down lat. Pull down and sit in front of the machine, with your knees under the cushions, your spine straight, your chest out, your shoulders reversed, your core wrapped and your feet flat on the floor.
  • Lean back slightly and pull the stem down with your elbows flexing and moving first down and then back until you almost touch the upper chest.
  • Drop the rod slowly until the hands are fully extended.

Sets and repetitions: 3 sets of 10 repetitions

Tip: Do not loosen the rod too quickly. Control the movement to work the back muscles correctly.

#5. Underhand Cable Pulldown Excercise

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Target: Lats, deltoids, biceps and lower back.

How To Do Underhand Cable Pulldown Excercise

  • Sit in front of the lat machine with a wide hanging bar attached to the pulley. Your hands should be closer than the width of your shoulders and palms towards you.
  • Hold the bar and adjust the knee pads so that they are just above the knees. Keep your feet flat on the floor and your hands fully extended over your head.
  • Lean back a little and take out your chest.
  • Exhale and pull the bar down until it almost touches the top of your chest. Bring your shoulders and elbows back.
  • Inhale and slowly release the bar back to the starting position (where your arms were fully extended above your head).

Sets and repetitions: 3 sets of 10 repetitions

Tip: squeeze your back muscles when you reach the fully contracted position. Also, keep your elbows close to your body.

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#6. Lying Lat Pullover Excercise

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Target– Lats, shoulders, biceps, triceps, and core.

How To Do Lying Lat Pullover Excercise

  • Lie on the mat with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and place it just above your chest, fully extending your hands. Touch the weights, chest out, shoulders back and keep the core wrapped. This is the starting position.
  • Exhale and move the weights from your chest towards your head (not your forehead).
  • Inhale and raise your hands directly over your chest.

Sets and repetitions: 3 sets of 10 repetitions

Tip: Be sure to keep your core involved when doing this exercise.

#7. Seated Cable Row Excercise

get rid of back fat at home
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Target: trapezius, dorsal, spine erectors, deltoids, biceps and wrist flexors.

How To Do Seated Cable Row Excercise

  • Sit in the seat in front of the lat machine. Take the lower attachment that is attached to the pulley. Keep your knees slightly bent, your feet on the footrest underneath, your arms fully extended, your chest out and sit straight. This is the starting position.
  • Pull the shoulder blades down and back, followed by elbow flexion, and bring the accessory closer to your abdomen.
  • Slowly bring your arms to the starting position.

Sets and repetitions: 3 sets of 10 repetitions

Tip: Do not pull your elbows, shrug your shoulders or pull your upper torso back while rowing.

#8. Bent-Over Barbell Row Excercise

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Target: lats, rhomboids, traps, posterior delts, and biceps.

How To Do Bent Over Barbell Row Excercise

  • Take the bar with a narrow grip. Keep your hands fully extended down, tilt your shoulders, chest out, the core involved and head aligned with the spine. Stand with your feet shoulder-width apart and your knees slightly bent. Push your hips slightly and keep the upper torso at 45 degrees with the floor.
  • Pull the bar until it almost touches your abdomen.
  • Slowly lower the bar back to the starting position.

Sets and repetitions: 3 sets of 10 repetitions

Tip: You can also do this exercise with a large handle to reach the deltoids of the back.

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9. Inverted Row Excercise

get rid of back fat in a month
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Target– Lats, shoulders, biceps, and chest.

How To Do Inverted Row Excercise

  • You need a squat rack with a bar at half your height. Make sure the bar does not move.
  • Hold the bar with your hands out, legs extended, feet flat on the floor and hands fully extended.
  • Exhale and lift the body. Inhale and come back down.

Sets and repetitions: 2 sets of 10 repetitions

Tip: You can use a wide grip with your palms facing you or with a clandestine grip to reach the biceps, delt, and dorsals.

#10. Reverse Fly Excercise

get rid of back fat fast exercise
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Target: rhomboid, traps, posterior delts, and chest.

How To Do Reverse Fly Excercise

  • Take a light dumbbell in each hand and enter an inclined position.
  • Keep your hands apart until they reach shoulder level. Tighten the shoulder blades.
  • Lower your hands to the starting position.

Sets and repetitions: 3 sets of 12 repetitions

Tip: keep your head aligned with the spine.

#11. Bench Dumbbell Pullover Excercise

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Target: Lats, rhomboids, posterior deltoids, and triceps.

How To Do Bench Dumbbell Pullover Excercise

  • Sit on the edge of a flat bench. Hold a weight in both hands, lie down and lift it directly on your chest. Keep your arms extended, your elbows slightly bent and your palms pressed against the bottom of the upper plates. This is the initial position.
  • Inhale and lower your hands behind your head with an arc movement.
  • Exhale and lift the weight to the starting position.

Sets and repetitions: 2 sets of 15 repetitions

Tip: You can also do this exercise in a bank in decline.

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#12. Superman pose Excercise

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Target: back, buttocks and hamstrings.

How to do the Superman pose Excercise

  • Lie on your stomach on a treadmill. Keep your feet and arms open.
  • Raise your right arm, followed by your left leg. Simultaneously raise your head three inches from the floor. Keep your abs and buttocks tight.
  • Hold for 3 seconds. Release lowering head, arm, and leg.
  • Switch to the other side. Along with your head, raise your left arm and right leg this time.

Sets and repetitions: 2 sets of 10 repetitions

Tip: You can also use a gymnastic ball to do this exercise.

#13. Bicycle Crunches Excercise

exercises to get rid of back fat at home without equipment
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Target: back extenders, spine erectors, posterior deltoids, abdominals, and buttocks.

How To Do Bird Dog Crunches Excercise

  • Place your hands and knees on the floor in a quadruped or “dog” position.
  • Take the right arm and extend the left leg behind you.
  • Make a crunch, approaching the knee and elbow.
  • Extend them back to the starting position and repeat.

Sets and repetitions: 2 sets of 15 repetitions

Tip: If you have neck pain while doing this exercise, you are not doing well. Keep the neck in a neutral position.

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#14. Dumbbell Shoulder Shrugs Excercise

how to get rid of back fat at home without weights
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Target: traps, shoulders, and neck.

How To Do Dumbbell Shoulder Shrugs Excercise

  • Stand with your feet together, hold a dumbbell in each hand, turn your shoulders back.
  • Now, lift your shoulders towards your ears.
  • Hold your posture for a moment and lower your shoulders.

Sets and repetitions: 3 sets of 10 repetitions

Tip: Be sure to bend your shoulders back and do this exercise to reach your back muscles.

#15. Cat-Cow Pose Excercise

workouts to get rid of back fat at home
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Finish your back exercise routine with the cat-cow posture to relax and reduce the chances of back injuries.

Target: high back, low back, chest, shoulders, and hips.

How To Do Cat-Cow Pose Excercise

  • Place yourself on a yoga mat with your hands and knees touching it.
  • Raise your head while inhaling slowly. At the same time, arch your back in a concave shape.
  • Exhale slowly, contract your abs, lower your head and surround your back.

Sets and repetitions: 1 set of 20 repetitions

These are the 15 back carving and back fat burning exercises. But you must also follow a healthy and balanced diet to lose fat. Here are the food lists to eat and avoid.

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Food to eat Get Rid of Back Fat

  • Vegetables: cauliflower, broccoli, kale, Chinese cabbage, squash, crest, bitter gourd, chives, eggplant, eggplant, kale, spinach, chives, radish, chard, chard, carrots, and beets.
  • Fruits: watermelon, melon (without sugar), apple, banana, pineapple, plum, peach, and fruit.
  • Protein: eggs, fish, soy, tofu, mushrooms, chicken breast, ground turkey, beans and vegetables.
  • Dairy products: fat milk, fatty yogurt, whey, homemade ricotta, and cottage cheese.
  • Nuts and seeds: nuts, almonds, nuts, pine, macadamia nuts, hazelnuts, chia seeds, flax seeds, sunflower seeds, and pumpkin seeds.
  • Whole grains: brown rice, red rice, black rice, oats, buckwheat, wheat flour, and sorghum.
  • Fats and oils: olive oil, rice bran oil, peanut butter, sunflower butter, and almond butter.
  • Herbs and spices: cardamom, cinnamon, star anise, mint, fenugreek, cumin, coriander, saffron, cayenne pepper, black pepper, white pepper, apple, nutmeg, coriander, rosemary, thyme, basil, and oregano.

Foods to avoid Get Rid of Back Fat

  • Bread
  • Flour dough
  • French fries
  • Ready to eat pasta
  • Rice noodles
  • Fried chicken
  • Frozen food
  • Processed food
  • Potato Cookies
  • cookies
  • Cookies made with refined flour and sugar.
  • High GI fruits like mango and grapes
  • Canned food
  • Meat treated with hormones
  • Alcohol

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In addition to slightly altering your eating habits, you should also consider improving your lifestyle. Write your goals and paste motivational quotes in every corner of your home. Get inspired by positive people. Sleep well, don’t check your phone as soon as you get up, do what you want and take your time. And above all, love your body. Learn to take care of it. It is not necessary to have a specific size, but it must be active and fit. Set this as your goal, NOW! Good luck.

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