7 Best Exercises To Lose Back Fat and Love Handles in a Week

Does your upper back fat embarrass you? Have you been dreaming of wearing your favourite backless dress, but are unable to? Well, worry not! Because the time has arrived to say goodbye to your upper back fat!

back fat love handles exercises

This post deals with those incredible exercises which can help you shed your upper back fat faster than you could have imagined! Want to know how to get rid of back fat in a week? Go ahead and give a read!

What Causes Back Fat?

We’re all predisposed to carry more fat in specific places, but there are also several things that can cause back fat to accumulate or worsen. Let’s explore some of them.

Lack Of Use

One reason for back fat is that the back muscles are worked far less than the muscles on the front of the body. It seems bicep curls and push-ups are pretty popular, but rear delt-flys and renegade rows are a little more foreign to most. When muscles go unused, they atrophy, or lose strength. Losing strength encourages a loss of tone and definition. This leads to those loose, jiggly spots we dread. Time to tighten those babies up; no more neglecting, start doing some back fat exercises.

Best Back Workouts To Get Rid of Back Fat:

1. TYI Exercise:

TYI-Exercise1

The TYI is one of the fun and easy lower back fat workouts that can be done by almost anyone. The exercise is named TYI because the hand movements mimic the shape of these three alphabets, and it helps to tone all the back muscles at a time – both upper back and lower back.

How to do it:

  • Lie down on your stomach holding 3-pounds dumbbells in each hand.
  • Lift your chest from the floor by engaging your back and then move your arms up and out to from a T position, next move into a Y position and then change to the I position with arms straight above your head and touching.
  • This move targets the rear delts specifically, which is an important back muscle.

2. Floor Exercise For Back:

floor-back-excerc2

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.

3. Bridge Knee Lift:

Bridge-Knee-Lift3

The bridge knee lift is a useful exercise for toning the lower back, butt, hips, inner thighs and hip flexors. This is an amazing body toning workout that requires no equipment, and it shows fast results.

How to do it:

  • Lie on your back with your legs bent and feet placed on the floor, directly beneath your knees.
  • Keep your arms by your sides and lift up your hips and keep it aligned with your shoulders, lower back and knees.
  • Keep your stomach muscles tightened at all times. Now, raise your right foot off the floor and pull the right knee close to your chest without dropping the hips.
  • Lower the foot slowly to the floor in a controlled movement and then lift the left leg and pull the left knee towards your chest.
  • Lift each leg 20 times; stopping in the middle if your lower back hurts.

4. Upright Rows:

UPRIGHT-ROWS4

How to do it:

  • Grasp a dumbbell in each hand with a grip that is slightly less than shoulder width.
  • The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.
  • This will be your starting position. Use your side shoulders to lift the dumbbells.
  • The dumbbells should be close to the body as you move it up and the elbows should drive the motion.
  • Continue to lift them until they nearly touch your chin.
  • Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms.
  • Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position.
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