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

5. Plank with Lateral Arm Raise:

Plank-with-Lateral-Arm-Raise5

How to do it:

  • Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
  • Keeping hips as still as possible, lift one arm up to shoulder height.
  • Return to center, then lift the other arm to shoulder height.
  • Draw belly button up and in and keep your body centered. Do 10 reps each side.

6. T Raise:

T-Raise6

The T Raise is an amazing stability exercise that helps to increase the range of motion and strength all through the shoulder, and it particularly targets the sides of the shoulders and upper back region while tightening and toning the back muscles. It is the perfect solution to the problem of how to lose back fat for women.

How to do it:

  • Stand while holding a pair of 2 to 3 pounds dumbbells with your feet placed hip-width apart.
  • Now, bend your knees slightly so that you can shift your hips back and lower your torso till it is collateral to the floor.
  • Bring the dumbbells close together and turn the palms to face forward.
  • Lift the weights up to shoulder height and then lower them down.
  • Do 15 to 20 repetitions at a time while keeping your core and glutes engaged the entire time.

7. Jumping Rope:

Jumping-rope8

How to do it:

It might feel like you’re just working your shoulders, Stokes says, but they’re connected to your back, so it’s hitting that as well. Plus, it’s a great cardio workout that’ll burn fat all over.

8. Cobra Pose:

Cobra-Pos8

How to do it:

  • Lie face-down on a yoga mat with your arms at your side. Keep your palms facing down.
  • Keeping your abs and ‘glutes’ stretched, lift your chest off the floor while inhale slowly, making sure that your navel remains in touch with the ground.
  • Simultaneously raise your arms and back backwards, with your palms facing upwards.
  • At the same time, lift your legs a few inches off the floor.
  • Remain in the pose for a count of 3 and come back to the beginning position by exhaling. Aim for 8 to 10 repetitions.
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