Back is one of the hardest places to tone and decrease body fat. There are specific exercises that target muscles in your upper body to help you build back muscles and burn fat. Below are 6 easy home exercises to get rid of back fat without equipment.
Lie flat on your stomach. Raise your head and one arm off the ground while at the same time lifting the opposite leg. Hold for five to ten seconds and repeat 10 to 15 times.
To tone up the lower back, one of the best exercises is back extensions. To perform a lower back extension, lie flat on the floor, face down, with your hands behind your head. Lift your chest off the ground as far as is comfortable. Hold this position for 10 seconds before lowering down. Do at least 3 sets with 10 repetitions each.
Twisting the waist works your oblique muscles to strengthen the side muscles of the abs. The fat surrounding the obliques is what makes the back appear to be fat. The standing oblique twist can be done with a medicine ball or dumbbell. To do this exercise, stand with your feet little wider than shoulder width apart. Extend your arms forward at shoulder height, then twist your torso as you bring your arms to the left side of your body, then the right. Do this 20 times and keep your body still during the motion.
Lie flat on your back with your knees bent at a 90-degree angle and your feet flat on the floor. Lift your buttocks up so that your back makes a straight line. Hold that position for 10 to 15 seconds and then lower your body back to the ground. Repeat 10 to 20 times.
Squats are not only good for the lower back and abs, but also for the entire core. Stand straight with feet hip-width apart. Raise your arms forward at the shoulder level. Keeping your upper body as straight as possible, move your hips as close to the floor as you can. Focus on your form and repeat the exercise by rising slowly to the original position. Repeat for three sets of 10 to 15 reps.
Stand straight with your feet about hip-width apart and the arms down by the side. Clap your hands in front of your chest and jump just high enough to spread your feet wide. Without pausing, quickly return to the starting position. That’s one rep; do 20 as quickly as you can with control.
1. Leg and Arm Raises
Lie flat on your stomach. Raise your head and one arm off the ground while at the same time lifting the opposite leg. Hold for five to ten seconds and repeat 10 to 15 times.
2. Back extensions
To tone up the lower back, one of the best exercises is back extensions. To perform a lower back extension, lie flat on the floor, face down, with your hands behind your head. Lift your chest off the ground as far as is comfortable. Hold this position for 10 seconds before lowering down. Do at least 3 sets with 10 repetitions each.
3. Standing Twist
Twisting the waist works your oblique muscles to strengthen the side muscles of the abs. The fat surrounding the obliques is what makes the back appear to be fat. The standing oblique twist can be done with a medicine ball or dumbbell. To do this exercise, stand with your feet little wider than shoulder width apart. Extend your arms forward at shoulder height, then twist your torso as you bring your arms to the left side of your body, then the right. Do this 20 times and keep your body still during the motion.
4. The Bridge
Lie flat on your back with your knees bent at a 90-degree angle and your feet flat on the floor. Lift your buttocks up so that your back makes a straight line. Hold that position for 10 to 15 seconds and then lower your body back to the ground. Repeat 10 to 20 times.
5. Squats
Squats are not only good for the lower back and abs, but also for the entire core. Stand straight with feet hip-width apart. Raise your arms forward at the shoulder level. Keeping your upper body as straight as possible, move your hips as close to the floor as you can. Focus on your form and repeat the exercise by rising slowly to the original position. Repeat for three sets of 10 to 15 reps.
6. Seal Jumping Jacks
Stand straight with your feet about hip-width apart and the arms down by the side. Clap your hands in front of your chest and jump just high enough to spread your feet wide. Without pausing, quickly return to the starting position. That’s one rep; do 20 as quickly as you can with control.
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