6 Best Exercises To Reduce Back Fat

A lack of cardio exercise can contribute to back fat. A diet that is high in sodium or sugar can also contribute to inflammation in your body, making your back fat and “bloat” appear to be very significant.

Best Exercises To Reduce Back Fat:

#1. Squat Jumps:

The Jump squats would significantly increase your power, improve your upper & lower body strength, & will burn the calories faster than regular squats. The flexibility gained in your ankles and hips from the fluid motion of a jump squat will help you prevent from injuries during other exercise routines.

How To Do:

2. Stand with your feet shoulder width and knees slightly bent.

3. You should bend your knees and descend to a full squat position.

5. At the bottom of the squat, explode straight up bringing your knees toward your chest while in midair. At the top of the jump, your thighs will touch your torso.

7. Release your legs and control your landing by going through your foot and descend into the squat again for another explosive jump.

9. Upon landing you should immediately repeat the next jump.

#2. Hip thrusters:

Benefits of hip thrusters:

1. Improves the glute strength.

2. Increases the  glute size.

3. Improves the aesthetics of glutes (higher, rounder, firmer).

4. Improves the performance in athletics.

5. Improves the performance in the weight room.

6. Reducing the overall risk of injury, as strong glutes can help taking stress off the lower back & also positively affect the mechanics of your hips, knees, ankles & feet.

How To Do:

1. Lie with your faceup with knees bent and feet hip-width apart. 

2. Place your hands on the floor directly under your shoulders, fingers facing away from your body. 

3. Squeeze your glutes and lift hips into a tabletop position. 

4. Now focus on keeping your neck long and not scrunching your shoulders. 

5. Hold for count of 5. 

6. Slowly lower your hips to the floor.

#3. Reverse Lunges:

Reverse lunges helps to activate your core, glutes, and hamstrings. They help in putting less stress on your joints and give you a bit more stability in your front leg. This is very ideal for people who have knee concerns, difficulty balancing, or less hip mobility.

How To Do:

1. Stand tall with your hands on your hips and feet together. 

2. Noe reverse back into a lunge so that your knee is one inch off the ground, and then come back to your starting position. 

3. Switch the legs.

#4. Dumbbell Bent Over Row:

The two-arm bent over dumbbell row targets many muscles in your upper and middle back.

How To Do:

Stand with your legs about shoulder-width apart, with knees soft or slightly bent. Hold a dumbbell in your each hand, palms facing the body, holding them shoulder-width apart.

1. With a dumbbell in each hand, bend over at about 45-degree angle. Keeping your back straight throughout the exercise. Then brace your abdominals and breathe in.

2. Lift the weights straight up while exhaling. While lifting, your arms should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine. While lifting, you should try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after your initial pose. No movement of the legs occurs throughout this exercise.

4. Lower the weights in a very controlled manner while inhaling.

6. Remain bent over until all the repetitions are complete.

#5. Side Dumbbell Raises:

The side dumbbell raise is very effective shoulder-strengthening movement designed to isolate the lateral head of the deltoid muscle. If performed regularly, this can help you develop stronger, broader shoulders.

How To Do:

2. Stand tall, take a dumbbell in each hand at your sides, your palms facing in. Position your feet roughly hip-distance apart. Now check your posture—roll your shoulders back, engage your core, and look straight ahead.

4. Raise your arms simultaneously just a couple inches out to each side and take a pause.

5. Lift the dumbbell up & out to both the sides, keeping the arms almost completely straight, stop when your elbows reach shoulder-height & your body is in a form of a "T" shape. Breathe inn as you lift the dumbbells.

6. Pause and hold for a second at top of the movement.

8. Lower the weights slowly, bringing your arms back to your sides. Breathe out as you lower the dumbbells.

#6. Pushups:

Pushups are beneficial for building upper body strength. They work for the triceps, pectoral muscles, and shoulders. When done with a proper form, they could also strengthen your lower back & core by engaging the abdominal muscles. Pushups are a very fast & effective exercise for building strength.

How To Do:

1. Get on the floor on all fours, by positioning your hands slightly wider than your shoulders.

2. Extend your legs back so that you have balanced yourself on your hands and toes. Keep your body in a straight line from head to toe without sagging in middle or arching your back. You can position your feet to be close together or a bit wider depending on what gives you the comfort.

3. Before you begin any movement, contract your abs and tighten your core by pulling your belly button towards your spine. Keep a tight core through out the entire pushup.

4. Inhale as you slowly bend your elbows and lower yourself until your elbows are at 90-degree angle.

5. Exhale as you begin to contract your chest muscles and pushing back up through your hands to the start position. Do not lock out your elbows; keep them slightly bent.