How to get rid of back fat

Extra back fat does not look good for sure. When you fast and exercise to get rid of back fat, you’ll soon observe that the overall fat content in your body, including that of your stomach, decreases too.

Toning exercises may build the muscle of your back, further minimizing the fat.


Step one

Burn a few calories from your daily diet. Should you reduce your daily calorie consumption by 500, you’ll be on track to get rid of a pound per week. Cut out a regular soda or wine and dessert, and you are well on the track.

Step two

Do some cardiovascular exercises every day. If you are a beginner, make sure you get your doctor’s authorization first. Try walking for half an hour daily or take a jog. Swimming and cycling are other great methods to add low-impact cardio exercise to your daily routine. You might want to go for interval training, during which you exercise at a breakneck pace for a few minutes, then return to some comfortable pace for the next 15 minutes, and then boost up again for a minute.

Step three

Utilize an upper body ergometer at a fitness center to tone your back. An ergometer has pedals which you simply turn with both hands while standing in front of it. You should make use of the machine several times a week for half an hour to build up back muscle and lose your back fat.

Step four

Tone the back muscles more by doing exercises which work on the back of your body. You can perform these exercises in your home. They really are a good alternative, if you do not have access to an ergometer. Tie a resistance band to some doorknob and sit on a chair set almost 2 feet from the shut door. Hold both the ends of the band with each hand. Bend your elbows ninety degrees and draw your arms back so that your shoulders push simultaneously. Hold for a couple of seconds, then release. Repeat the same about 10 times.

Step five

Sit on the ground with your legs extended before you for the spine twist. Stretch your arms out towards the sides. Breathe out while you twist to your right side of your body. Breathe in while you turn back to the center, and then breathe out while you twist left. Then return to center while you breathe in. Repeat this 10 times on each side. Do the back exercises 3 or 4 times per week.

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About the author

Mani Karthik

As an NRI (Non-Resident Indian), I've lived in the USA, India & Middle East for over a decade, in over 6 cities like Mountain View, Dubai, San Jose, Fort Lauderdale, Kochi, and Chennai. I've worked for small and big companies and recently started my own startup. On this blog, I share everything I've learned in life, living abroad as an NRI with my roots in India. Everything from personal finance to immigration. I'm on a mission to help all NRIs return to India. WhatsApp me at +001-408-489-4785 if you have questions.

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MK Bio

Having lived in the USA, India and UAE, I share everything that I’ve learned in life. My aim is to help people by sharing whatever I know, through this blog. Come join my pursuit in becoming a smarter, richer & happier person! About Me!