How to get rid of back fat for women

Back fat is a burden for many women, especially when that “spare tire” prevents you from feeling your best or wearing great clothes.

The good news is that there are ways to get rid of these rolls so that you can feel happier and more confident - both in and out of your clothes!

And it starts with exercise.

That's right... but don't worry, this doesn't mean that you need to head to the gym for a long, sweaty session! In fact, most of these exercises can be done in the comfort of your living room.

Before you exercise

As with any exercise routine, there are no magic overnight results in your body. It takes time, persistence and patience. Warm up for a few minutes before you start exercising, by jogging in place or taking a brisk walk, and then do a couple of stretches. Keep some water nearby so that you keep your body hydrated.

Here are a few easy back exercises you can try...

Lower back extensions

This exercise is great for targeting lower back fat that has a tendency to hang over the top of jeans. Lie flat on the floor on your tummy with your hands behind your head and lift your head off the floor as far as is comfortable for you. Do this 10 times, take a break and then repeat for another two sets.

The bridge

Lie on your back and bend your knees at a 90-degree angle. Your feet should be flat on the floor. Your shoulders should stay on the floor. Lift your bum so that your back makes a straight line and hold in place for 10 to 15 seconds. Gently lower your body to the floor. Repeat this move 10 to 20 times.

Cat and camel position

Place both hands and both knees on the ground. Drop your head down and arch your back upwards – think of making a rainbow shape, similar to a camel's back. Hold for five seconds. Then lift your head up and lower your stomach down, so that your back makes a “U” shape – similar to a cat stretching. Hold this position for five seconds. Repeat 10 to 15 times.

If you enjoyed this article you might also like to read: Fast workouts to try at home

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