8 Most Effective Exercises To Reduce Rear Fat or Back fat

6. Floor Exercise For Back:


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How to do it:

  • Lie on your back with your knees bent, and your feet spread out.
  • Arch your back and point your pubic bone towards your feet.
  • Hold for 5 seconds. Relax and flatten your back. While doing this pull your bellybutton towards the floor.
  • Hold for 5 seconds and then relax. Repeat.
  • Start with 5 repetitions each day. Build up to 30.

7. Jumping Rope:

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How to do it:

It might feel like you’re just working your shoulders, Stokes says, but they’re connected to your back, so it’s hitting that as well. Plus, it’s a great cardio workout that’ll burn fat all over.

8. Cobra Pose:

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How to do it:

  • Lie face-down on a yoga mat with your arms at your side. Keep your palms facing down.
  • Keeping your abs and ‘glutes’ stretched, lift your chest off the floor while inhale slowly, making sure that your navel remains in touch with the ground.
  • Simultaneously raise your arms and back backwards, with your palms facing upwards.
  • At the same time, lift your legs a few inches off the floor.
  • Remain in the pose for a count of 3 and come back to the beginning position by exhaling. Aim for 8 to 10 repetitions.
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