Good Exercises for Getting Rid of Back Fat

Back fat, or love handles, is that loose muscle-like deposit that protrudes continuously around your waist. You usually get it if you have an appetite for carbohydrate-rich foods and drinks.

From a health standpoint, back fat may not be as detrimental as the fat in your abdomen or sides. If you care that you may acquire diabetes or heart disease because of these front and side bulges, the protrusion at the back offers the same risk.

Upper and Lower Back Exercises

• If you are in the gym, there are several pieces of equipment that can help the lower and upper backs. A machine that makes you pull something exercises your upper back muscles, like a bench where you have a lever to pull toward your abs or chest. For the lower muscles, choose one that allows you to lift your upper body without moving your lower body. This is usually a machine that allows you to secure your feet while lying down so you can keep your lower body fixed as you lift your upper body onto sitting position. Hold it at this position and feel the warmth and tension at your back waist. Do this for three sets and 10 reps. If you feel some pain, rest; then do it slowly until your back adjusts to the movements.

More Exercises

• Stand next to a table. Resting one hand on the table edge for support, bend forward from your hips, keeping your stomach inside, until your back and head are almost parallel to the floor. Make sure you hold a weight with your free hand. Retract your shoulder blade, bend your elbow, and pull the weight up from the elbow until the weight touches your body. Slowly lower the weight back down. Stretch up. Switch sides. Do this for ten reps.

  Lie flat on your stomach with your legs straight and your arms extended over your head. Slowly, simultaneously raise your right arm and left leg on a count of five or until it becomes difficult to keep your pelvis and chest flat on the floor. Repeat with the opposite arm and leg combination. Keep the body unmoved while doing this. Rest if you feel pain and resume only when you are ready.

  Sit straight on the edge of a sturdy chair. With light weights in each hand behind each leg, lean forward from the hips with your back straight. Raise your arms to the sides, gradually bending your elbows as they come up. Shrug your shoulder blades together. Pause at this position to the count of five then slowly lower your arms. Repeat ten times.

Regularity

• You may find that despite your regimen, the back fat continues to show itself unceremoniously. Don't despair and don't stop. There is no spot exercise that can remove fat at one specific location in the body. If you do these exercises regularly, your front bulges also share in the benefit. The benefit, of course, is both aesthetics and health.