BEST WAY TO GET RID OF YOUR STUBBORN BACK FAT

Not satisfied with the appearance of your back? Do you have excess 'flab' lingering around your lower back and sides that you simply can’t get rid of? What about your upper back? 

Are you tired of turning around in the mirror only to see flab hanging over your bra strap? If you’ve answered yes to one or more of these questions and are one of the many individuals out there struggling with an unsightly appearance of stubborn back fat, read on to learn why it occurs and what you can do about it.

How Can I Lose Back Fat with Yoga Poses

Consider yoga seriously if you want to get rid of back fat. Yoga asanas can help us,

•Achieve all-round fitness
•Relieves stress and provides inner peace
•Improve immunity
•Gives us more energy
•Help us achieve better posture and flexibility
•Lose weight including back fat

Here are some yoga asanas that can help you lose that back fat. Spend between 30 minutes to an hour initially on your toga asanas. You can increase this gradually to a maximum of two hours daily. But stop doing an asana if you feel any pain.

1.Side Fierce

Where it works - Upper back, quads, and glutes.

How to do it – Stand while your feet are together. Inhale, as you bend the knees. Now lower the hips while raising your arms over the head. Now exhale slowly while crossing the right elbow to the outer part of the left knee. 

Keep your palms pressed together and push the bottom elbow against the thigh. You should try to rotate and lift the chest and increase the twist. Pull the right hip slightly, but make sure that both your knees are parallel.

Count to five and inhale after this, pressing your lift for lifting the torso. Exhale and cross the left elbow to the right outer knee. Count to five once more, breathing in.

2.Warrior

Where it works – Shoulders and back

How to do it – Stand at the top of a mat, keeping both feet together. Now shift your weight to your left leg, and put the right leg behind you. Try to keep your torso balanced parallel to the floor. Extend the arms in front of you straight. Draw the naval to your spine. Hold this position and count to three, breathing in.

3.Half Moon

Where it works – Sides of the torso and back

How to do it – Step the right foot forward, keeping it between the hands. Rise. Now open your arms, chest and hips to reach the Warrior pose. Keep the left hand on the left hip and try to stretch your right arm. 

Now shift your weight to the right foot and lift the left foot. Keep the right palm on the ground below the shoulder. Bend the right knee. Make sure that your weight is distributed evenly between your foot and right hand. Bring up your left arms while you are looking at the ground. Hold this and count to five, breathing in.

4.Straight-Arm Triangle

Where it works – Upper body and legs

How to do it – Step out forward with your right foot. Keep the right leg straight as you try to extend your right arm as far as possible. Reach beyond the right toes. Now lower your right hand and reach the floor. Keep it at the right shin’s front. 

Shift your weight back to the heels. Extend the upper hand over to your ears. Make sure that it is parallel to the floor. It should look like a triangle. Extend both sides of your ribs equally, and draw your navel to the spine as you are doing so. Hold this and count to five, breathing in. Do this one your left side after this.

5.Side Plank

Where it works – Arms, sides of your torso, abs and back

How to do it – Keep both your feet together. Make sure that your big toes are touching. Now move the right hand to your left. Roll over to your right while keeping the right heel down. You should balance on the outer side of your right foot. Take the left arm above you. It should be over the ear. Try to stay steady in this position and count to five, breathing in. Now repeat this on your left side.

6.Dolphin Plank

Where it works – Shoulders, arms, abs and back

How to do it – Start this as you are lying down on the mat. Raise yourself on both your elbows. Now take your feet to as far back as you can. Keep your body in a straight line. Your shoulders need to be above the elbows directly. Hold this position and count to five, breathing in.