Exercise to burn back fat,- Exercise to burn back fat

Accumulation of excess fat on the back causes changes in body posture. Not only does this increase muscle spasms, but it also forces one to re-bloat when wearing the clothes they want. In such a situation, some simple exercises can help reduce back fat. Exercise not only regulates the blood circulation but also helps in melting the accumulated fats on the back. Learn some simple exercises to reduce back fat.

Why does the problem of back fat increase?

Wellness coach Pooja Malik says there are many reasons for back fat. Generally, fats start to accumulate due to unhealthy diet, lack of exercise, insufficient sleep, stress, alcohol intake and dehydration. Back fat begins to accumulate in the back, middle back and lower back. To burn it, apart from making lifestyle changes, it is important to include exercise in the daily routine. It seems that water retention is also the cause of this problem. Follow a regular exercise routine to burn back fat.

To reduce back fat, include strength exercises in your exercise routine. Apart from this, overhead stretching also helps in getting rid of accumulated fat in the back. Front bend and back bend prove to be effective in improving body posture. It strengthens the muscles of the body and is beneficial for overall health.

Here are 4 exercises that will help you get rid of back fat

1. Pull up

Take the help of pullups to improve body posture and keep the body fit. It increases the stretch in the muscles, which helps in burning calories. Moreover, pain in different parts of the body can also be prevented.

How to do pullups

To do this, the help of a rod is taken. Set the height of that rod slightly higher than your height. After that hold the rod with both hands and move the body upwards with the help of hands. Repeat this exercise 15 to 20 times in 2 sets.

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2. Seated rows

Take the help of seated rose to remove back fat. Doing this creates a stretch in the upper body and helps burn calories. Doing this exercise for 10 minutes a day with the help of a cable machine is beneficial.

How to do a seated rose

To do this, bend your knees and sit on the cable machine. At this point, keep your waist and neck straight. Now pull the cable towards you with both hands and then move forward. During this period, maintain control over your breathing. Do this exercise 10 to 15 times.

3. Bent over rows

The effect of weight gain is also seen in the rear. This exercise done with the help of dumbbells strengthens the arms and shoulders. This also increases the strength of the legs.

How to bend daily

To do this, stand straight and then hold it with both hands. Now bend the knees and lower the upper body. At this point, move your hips back. By repeating 10 times in 3 sets, the back fat will begin to fall from the body.

4. Back extension

Include back extensions in your exercise routine to keep your back muscles strong and toned. Because of this, the increased stiffness in the back begins to decrease. Apart from that it also helps in reducing belly fat. Doing this regularly keeps the body healthy and fit.

How to do back extension

To burn fat again, lie on your stomach. Now join the two legs together. After this, keep both hands on the floor and lift the neck and upper body slowly twice a day.