Before you perform these exercises, do ensure that your back is strong and that you are not suffering from any kind of back injury as some of these require you to lift light to moderately heavy weights. If at any time you feel discomfort while performing these exercises, discontinue them immediately to avoid injury to the back and any other body part. Start slow, and then increase the number of repetitions over time once you get used to the exercises. Do not rush in an endeavor to lose the back fat fast as this will lead to discomfort, and demoralize you from performing a workout that is actually very useful if performed in the right manner. The exercises given below have been divided into upper and lower back fat exercises, so you may be able to target specific areas to lose fat.
Upper Back Fat
Exercise #1: Rear Delt Fly
- Sit on the edge of a bench, with your back erect.
- Take light weights in either hand, and hold them behind the knees.
- Lean forward only from the hips while ensuring your back remains erect.
- Keep your chin close to your chest.
- Slowly raise your arms upward while lifting the weights, slightly bending the elbows as you do so.
- Press together your shoulder blades and extend your arms above your head.
- Remain in this position for about 5 seconds before repeating the same steps. Perform at least 2 sets of 10 repetitions for this exercise.
- Stand with your feet apart, slightly beyond the shoulder width while keeping your knees slightly bent. Place your left knee on a low bench.
- Bend forward from the waist, and support your body by placing your hand on the bench, before the knee.
- Keep your stomach sucked in and your back parallel to the floor. Do not hunch.
- Hold a weight that you are comfortable with, on the heavier side.
- Lift your right shoulder slightly and bend your elbow. Lift the weight till your hand reaches your torso and slowly lower the weight downwards. Repeat this 10 times before switching sides.
- The effect of this exercise is felt in the back, and not the arms.
- Start with 2 sets of 10 repetitions each before moving on to more sets as you get comfortable with this exercise.
Exercise #1: Back Extensions
- Lie flat on your abdomen, on the floor. If you have a medicine ball, lie with your abdomen on the ball while keeping the neck and the upper body parallel to the floor.
- Hold your hands together behind your head.
- Slowly begin to lift your chest off the floor, but keep the movement in control.
- Now lower your back towards the floor, but do not rest it on the floor.
- Repeat step 3 and continue about 2 sets of 10 repetitions.
- Lie flat on your abdomen, on the floor. Keep your arms straight above your head and your legs straight while resting your forehead on the floor.
- Slowly, raise your left arm and your right leg to a point where you feel a stretch in your body. Your pelvis and chest should ideally not touch the floor.
- Remain in this position for 5 seconds, and then lower your body before repeating the same step with your right arm and left leg. Perform at least 2 sets of 10 repetitions with either arm and leg.
- If you feel a pull in your back or any other kind of discomfort, do not continue this exercise.
Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert medical advice.