How to Lose Back Fat: A Yoga Guide

Over a period of a long time, poor nutrition diet and lack of exercise lead to the accumulation of fat on the back portion of your body. This problem is particularly prevalent among women due to a sedentary lifestyle and lack of nutritious, high-fiber diet.

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Back fat not only affects your appearance but also limits your clothing options, as you may not be able to wear backless and deep-cut tops. It can diminish your confidence and self-assurance, as well as restrict your movements. However, there is good news! By following certain diet tips, practicing specific yoga poses, and engaging in exercises, you can effectively reduce back fat when performed on a daily basis.

Causes of Back Fat:

Over a period of time, poor nutrition and lack of exercise can cause back fat. There are several causes of back fat in women:

  1. Irregular eating: Poor or irregular eating habits, such as a diet low in protein, minerals, and fiber but high in carbohydrates, can lead to fat deposition on the back.
  2. Lack of exercising: Not following a regular workout routine and neglecting physical activity can contribute to fat deposition on the back.
  3. Genetic disorders: Some females may experience genetic disorders or medical conditions that can be a significant factor in back fat accumulation.
  4. Hormone changes: Changes in hormones can also play a role in the deposition of fat on the back, potentially leading to a bulgy appearance.
  5. Age: Aging can cause the skin to sag, which can contribute to the accumulation of back fat.

To see results, it is important to stay motivated during workouts and maintain consistency. Wearing comfortable workout clothes and starting at a slow pace while gradually increasing intensity can help achieve a toned back.

How to Reduce Back Fat by Exercises:

Exercising is an effective way to reduce back fat along with other regimens. Here are some selective exercises for back fat that can be effective:

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The Dumbbell Exercise:

This exercise targets back fat and helps burn calories. Stand with feet hip distance apart. Hold a 1kg dumbbell in the right hand and keep the left hand on the hip. Lift the right hand above the head and stretch, while lifting the left leg and bending at the knee. Repeat for the other side.

Dumbbell Shrugs:

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This exercise strengthens shoulder muscles and reduces upper back fat. Stand with feet wide apart and arms close to the body, holding 1kg dumbbells in each hand. Raise the arms close to the ears and hold the shrug position for a count of five. Repeat.

Dumbbell Rows:

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One of the best exercises for back fat, it works wonders when done correctly. Stand with feet hip distance apart and hold 1kg dumbbells in each hand. Bend down with a straight back, pick up the dumbbells, and bring them close to the body. Repeat.

Exercise with Kettlebell:

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Kettlebell exercises target overall body strength, including back fat and belly fat. Stand with feet wide apart, hold the kettlebell’s handle firmly with both hands, slightly bend forward, and swing the kettlebell between legs back and front. Repeat.

Abdominal Crunches:

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Crunches are effective for targeting abdominal and back fat. Lie flat on the mat with legs raised and crossed at the knees, and hands crossed at the chest. Lift the body from the chest, ensuring the neck and head are above the floor. Repeat.

Pelvic Thrusts:

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Lie on a yoga mat with the back straight. Bend the legs at the knees and spread them wide. Lift the back and arch, lifting the pelvic area above the floor. Hold for a few seconds and repeat.

Dhanurasana (Bow Pose)


is a yoga pose that aims to reduce back fat. It is done by lying on the stomach and following a step-by-step guide. Firstly, you lie down on your stomach on a yoga mat and stretch your arms and legs. Then, you bend both knees, reach back with your hands, and hold the ankles. Next, you slowly lift the thighs and chest off the floor, resting the body on the abdomen. Hold the pose, release it slowly, and relax while breathing normally. Dhanurasana is effective for reducing back fat and improving overall body strength.

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Marjaryasana-Bitilasana (Cat and Cow Pose)

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is a stretching yoga pose that helps reduce back fat and improve posture. To do this asana, kneel down on all fours on a yoga mat with palms firm on the mat. Arch your lower back and torso, then lower the back and raise the head up. Breathe easily and repeat the movement for 10 to 15 sets before relaxing. This pose can be done every day in the morning to see gradual reduction in back fat.

Bhujangasana (Cobra Pose)

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targets the lower back fat and muscles, making them reduce and strengthening them. To perform this pose, lie on your stomach on a yoga mat with palms facing down. Inhale and lift the chest off the ground, raising the head upwards while keeping the navel touching the ground and buttocks muscles tight. Relax and repeat the exercise for 10 to 12 sets. Bhujangasana is effective in reducing back fat and improving posture.

How to Remove Back Fat by Following Simple Tips:

Back fat can be a source of sheer discomfort and contribute to unhealthy fat in your body. To get rid of back fat, here are some tips you can follow:

Limit Alcohol Intake: Alcohol slows down metabolism and is packed with empty calories. By reducing your alcohol intake, you can effectively reduce back fat. Substitute alcohol with an adequate amount of water.

Calorie Deficit Intake: Creating a calorie deficit by reducing your calorie intake by 500 calories per day can help you lose over a pound in a week. This gradual weight loss approach can prevent stretch marks and help you lose fat in the back.

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Exercises: Engage in cardio workouts and rigorous exercises specifically targeting the lower back fat. Aim for 30-60 minutes of exercise daily. With consistent practice, you will eventually find these exercises easier to perform.

By implementing these tips into your lifestyle, you can work towards reducing and eliminating back fat.

How to Get Rid of Back Fat by Home Remedies:

It is actually possible to reduce back fat with some easy-to-follow diet tips. We’ll explain how it can be done.

  • First, consider munching on sweet potatoes. They digest slowly, keeping you full and energized. Their high fiber and carotenoid content helps stabilize blood sugar levels and prevent the conversion of calories to fat.
  • Next, snack on fibers. Fiber keeps you feeling full for longer, reducing cravings and helping you lose inches off your lower back.
  • Staying hydrated is also crucial. Drink plenty of water throughout the day to avoid mistaking thirst for hunger. Aim for at least ten to fifteen glasses of water daily.
  • Consider detoxing with citrus fruits. Slice up some citrus fruits and add them to your water. The peels contain d-limonene, an antioxidant that aids in detoxification. You can also enjoy lemon or orange juice as a refreshing and cleansing drink.

However, it’s important to note that diet alone may not be enough. Combining these dietary tips with exercises and workouts is the most effective way to get rid of back fat. Targeting specific areas is challenging, so focus on full-body workouts to gradually burn fat all over, including your back.

By following a balanced exercise regime and adopting these diet tips, you can successfully reduce back fat and maintain a healthy lifestyle in the long run.

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