When playing sports, we usually focus mainly on the front of the body because that is what we see in the mirror. But back exercises are just as important. Learn through the following visualization about exercises to help you lose back fat.
Circular exercises in the arms
Extend your arms parallel to the floor and start rotating, pressing onto the shoulder blade. Swirl forward for 45 seconds, rest for 15 seconds, then swirl back for another 45 seconds.
Bending exercise
Bend over, pull the shoulders back, and lift your arms up while applying pressure on the shoulder blade. You can use the weights or do this without them. Keep your back straight because it is very important not to turn your back. Repeat for 45 seconds. Then rest for 15 seconds.
The windmill
Stand with your feet slightly wider than shoulder width apart and keep your legs straight. Rotate the torso from side to side, reaching the opposite foot – your opposite arm should be pointing toward the ceiling. Make sure you keep your back straight. Repeat for 45 seconds. Then rest for 15 seconds.
Back lift
Lie face down and place your fingers behind your ears and your elbows on the carpet. Squeezing the lower back muscles, lift the upper section as high as possible for a few seconds, then lower it down. If you are experiencing some neck pain, you are not doing it right. Make sure the top section is lifted, not just your head. Repeat for 45 seconds. Then rest for 15 seconds.
Back pressure
Start from the same position as your back lift. Lift the upper section and reach your arms straight in front of you. Squeeze the shoulder blade while bending your arms sideways, keeping them close to your body. Squeeze your back muscles and shoulder blade as much as possible. This is a very good exercise for your upper back. Repeat for 45 seconds. Then rest for 15 seconds.