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Uncategorized Exercises to reduce fat from back

Exercises to reduce fat from back

By Glowpink Staff   

Excess fat in the lower back looks very bad especially when you are wearing a blouse or revealing top, it can degrade your confidence level. If you really wanna reduce fat from the back, follow below given exercises regularly with a healthy diet.

Shalabhasana

Shalabhasana stretches the hamstrings, at the same time tones your back. This asana boosts metabolism, helping you burn stubborn fat at a faster pace.

Shalabhasana


Steps to do the pose:

1. First of all, Lie down on your tummy on the floor or your yoga mat.
2. Place your head to one side and your arms by your side, with your palms facing upwards.
3. Move your hands under your thighs, so that your palms are gently pressing into your thighs.
4. Now, place your chin on the floor and slowly tilt your head back.
5. Inhale and bend your head and torso towards the ceiling as much as possible.
6. Hold this pose for as long as you can hold your breath.
7. To return to your starting position, exhale and slowly lower your body to the floor.
Remember to rest your head on one side as you relax.

Vasisthasana

The bending and twisting actions involved in this asana helps tone the muscles of your back. This pose engages the muscles of your back, abs, sides of the torso and arms. Here are yoga asanas for upper body strength.

Vasisthasana

Steps to do the pose:

1. First of all, Lie down on your stomach. Bend your elbows and place your palms below your shoulders.
2. Now tuck your toes in and push the floor to straighten your elbows such that your upper body along with your pelvis is lifted off the floor. Make sure your body is in the same alignment as it was while you were lying down.
3. Now slowly twist your upper body to the left as you release your left hand from the floor. Simultaneously turn your right foot to its outer edge and stack your left foot on the right foot. Don’t let your hips or pelvis drop. Hold it in the same alignment as it was earlier.
4. Look up and stay in this position for five breaths.
5. Repeat the pose to the other side.

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Ardhachandrasana

Ardha chandraasana or half moon pose is a great asana to tone and stretch the muscles of your back and core. The added stretch on the sides of your tummy will aid in burning fat from your lower back.

Ardhachandrasana

Steps to do the pose:

1. First of all, stand with your feet together on a yoga mat. Now, raise your hands above your head and clasp your palms together, extend the stretch by trying to reach for the ceiling.
2. Exhale and slowly bend sideways from your hips, keeping your hands together. Remember not to bend forward and keep your elbows straight. You should feel a stretch from your fingertips to your thighs.
3. Hold this pose for as long as you can. Inhale and come back to the standing position.
4. Repeat this pose on the other side.

Bent-Over Row

This exercise aims to mimic the action of rowing, helped along by some weights to target the back muscles along with a few others like the biceps. This is one of the best and straightforward exercises to burn some fat from the back.

Steps for performing the exercise:

  1. First of all, take a dumbbell each in both the hand and stand up straight with your feet together.
  2. After that, you have to get into the starting position by bending forward and pushing the hips out to keep the back straight, bend your knees a little bit and roll back your shoulders. Then project your chest all the while keeping your head straight.
  3. Then, to perform the exercise, bend your elbows curl your arms halfway. Concurrently, pull your arms back so that your elbows should be reaching just behind your shoulders.
  4. Lastly, Bring your arms back to the starting position. That completes one rep. Performing 2 sets of 10 reps each is a good target to start with.
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Pull-Ups

This is a classic and most everyone should already know about this. This is very practical exercise as it has tangible effects on increasing the strength of the body by engaging the core and the back. This exercise will build up your body and strength in many areas mostly in the core like back and torso and also your arms.

Steps for performing the exercise:

  1. First of all, start by standing below the pull-up bar and then grab it with your palms facing outwards.
  2. Then, pull yourself by engaging your core, back, shoulders and arms.
  3. After that, lower yourself gingerly and slowly to complete 1 rep. Repeat this about 5 to 10 times.

Push-ups

You might already be aware that push-ups primarily work on the chest muscles but it also works out the back and with a slight tweak it could even be a great exercise for the back too.

Steps for performing the exercise:

  1. First of all, get into the normal push up position by placing your hands on the ground and keeping them more than your shoulder-width apart.
  2. After that, lower yourself but do it slowly and carefully and put your attention in the motion. When you are lowering yourself in a push-up, that motion engages the back the most so that is why you have to focus on it.
  3. Lastly, do not pull yourself up right away after that but wait for three seconds in the contracted position before doing that.

Cheerleader

This great exercise target the back and the chest along with the arms. While you are performing this exercise, focus on and tighten your back muscles when lifting and lowering your arms to get the best results possible for the back.

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Steps for performing the exercise:

  1. First of all, take a three-pound weight in both of the hands and then cross them in front of you while keeping them at shoulder level.
  2. Then, pull back your arms and make a W shape out of them and then push your arms upward.
  3. After that, return your arms down into a W position and then cross them but make sure that this time the other arm is on top. Repeat this exercise 30 times to give your back a great workout.

 

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