We’ll tell you how to get rid of that annoying back fat.
Before we get to the exercises against back fat, a small damper: Unfortunately, losing weight on the back is not possible without further ado (you can’t do that on the stomach either).
The back fat only disappears if we reduce our overall body fat percentage – that is, lose weight overall. If you want to get rid of your back fat for good, you should do 20-30 minutes of cardio training two to three times a week and also pay attention to a healthy diet.
Tip: Whether for weight loss, muscle building or a healthy diet: At goFit you can create your own individual nutrition plan for every goal. * If you regularly do the special exercises against back fat, you will achieve results even faster:
You will strengthen your entire core and back muscles and get a leaner and tighter silhouette and have already completed part of your strength training.
In addition, the exercises even prevent back pain. Perfect for everyone and have good results if you try the best waist trainer for lower belly fat with that to achieve better results.
Superwoman lies flat on your stomach, arms at right angles next to your body. Tense your stomach and bottom and lift your chest and feet off the floor at the same time. Make sure you must wear the best waist trainer with that to qualify the exercise prerequisites.
Hold for 30 seconds, breathe in and out gently.
Then put it down briefly, inhale and exhale deeply and lift again. Repeat a total of three times.
Professional version: the arms are not bent, but straight forward. The view points to the ground. Lift your chest and feet off the floor and move your legs and arms up and down like scissors. Don’t forget to breathe.
After 30 seconds, put it down briefly, inhale and exhale. Repeat a total of three times.
This exercise not only tightens the deep-lying core and back muscles, but also trains balance. To do this, stand upright and shift your weight onto your right leg.
Extend your left leg straight back and at the same time bring your upper body and outstretched arms forward. Ideally, arms, back and left leg are in one line.
Tense your stomach and bottom and hold for 15 seconds. Breathe in and out deeply into your stomach.
Bring your legs and arms to the middle, straighten them up briefly and go back to the floor scales. Repeat a total of three times, then switch legs.
Quadrupeds Get into the four-legged position on a training mat (here at Amazon *). The hands are under the shoulders, the knees under the hips.
Now slowly extend your right arm and left leg so that your arm, back and leg form a straight line.
Pull your belly button inward and tighten your bottom with extreme tummy control shapewear.
Hold this position for 15 seconds and breathe in and out deeply.
Then go back to the quadruped position and repeat the exercise on the other side. A total of 5 repetitions per side.
Professional version: stretch out your arms and legs while inhaling. Then, as you exhale, bring your leg and arm back towards your body, and as you inhale, stretch them out again. Repeat for
Rowing with one arm With one-armed rowing, you not only strengthen your back, but also your arm muscles. So this exercise not only reduces back fat, but also makes waving arms disappear.
Place your right knee on the end of the bench or couch and support yourself with your right hand. The left leg is stable on the floor. Make sure your back is straight – you should neither hunch back nor fall into a hollow back.
Now take the dumbbell or the water bottle in your left hand and pull your arm back until the arm forms a right angle. Elbow