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9 Exercises to Kill Back Fat Your Body Can’t Wait to Try

Exercises to Kill Back Fat Your Body

Exercises to Kill Back Fat Your Body

When it comes to exercising, it probably would be fair to say that many of us are guilty of focusing mainly on the front of the body since that’s what we see in the mirror. But back exercises are just as important as any other and in this article, you will find how to get strong and toned back.

1-Arm circles

Exercises to Kill Back Fat Your Body

Exercises to Kill Back Fat Your Body

Hold your arms up parallel to the floor and start circling, squeezing the shoulder blades. Circle forward for 45 seconds, rest for 15 seconds, and then circle backward for another 45 seconds.

2-Bent over row

Bend over, roll the shoulders back, and bring your arms up while squeezing the shoulder blades. You may use dumbbells or do this without any weights. Keep your back straight as it is very important not to round your back.

Repeat for 45 seconds. Then rest for 15 seconds

3-Bent over pulses

This exercise is very similar to the bent over row but this time, you need to pulse your arms 5 times before dropping them down.

Repeat for 45 seconds. Then rest for 15 seconds.

4-Superman fly

Lie face down with your arms and legs extended. Keeping your arms and legs straight, squeeze your back muscles, and lift the arms and legs up as high as possible. Focus on keeping the neck relaxed in a neutral position.

Repeat for 45 seconds. Then rest for 15 seconds.

5-Wind fly

Lie face down on your stomach and keep hands next to your body, close to your thighs. Slightly lift your chest and shoulders off the floor.

Repeat for 45 seconds. Then rest for 15 seconds.

6-Superman hold

Start exactly like you would the superman fly, but once you get your arms and legs in the lifted position, hold it for 45 seconds or longer.

Rest for 15 seconds.

7-Windmill

Stand with your feet slightly wider than shoulder-width apart and keep your legs straight. Rotate your torso from side to side, reaching the opposite.

Repeat for 45 seconds. Then rest for 15 seconds.

8-Back lift

Lie with your face down and place your fingers behind your ears and your elbows on the mat. Squeezing the lower back muscles, lift your upper torso as high as possible, hold it for a few seconds, then lower it back down.

Repeat for 45 seconds. Then rest for 15 seconds.

9-Back squeeze

Squeeze the shoulder blades as you bend your arms to the sides, keeping them close to your body. Squeeze your back muscles and shoulder blades as much as possible.

Repeat for 45 seconds. Then rest for 15 seconds.

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