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Home Exercises Exercises to get rid of back fat
 * Exercises


EXERCISES TO GET RID OF BACK FAT

By
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November 2, 2022
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Localized fat in the lower back is never welcome, especially when it hangs just
above the pants, forming some kind of ghastly roll. Excess fat in the lower
back is often an indicator of excess fat throughout the body in general and
lower back exercises are necessary.

Reducing lower back fat alone is not possible, but reducing fat in general
is. By combining regular cardiovascular exercise (at least 3 times a week)
with strength training exercises focused on working the lower back, we will be
able to minimize excess body fat. Losing excess fat by toning the muscles in
this area will help you achieve a more defined and sexy back.


LOWER BACK EXERCISE GUIDE


EXERCISE 1: CARDIO

Performing cardiovascular exercise to burn excess fat is a fantastic exercise
despite not working the lower back. Focus on exercises that require full-body
movement, such as running, swimming, brisk walking, bicycling, or rowing. The
American College of Sports Medicine recommends that overweight adults should
increase their activity to 45 minutes  of exercise per day to enhance weight
loss and prevent weight gain over time.


EXERCISE 2: SUPERMAN

Make superman’s. This is an excellent lower back exercise in which we will
stretch and strengthen the lower back. Lie on your stomach on the floor, with
your legs together and fully extended, and your arms extended above your
head. Stabilize your abdominal muscles, contract your lower back, and at the
same time lift your arms and legs off the floor. Hold the position for about
five seconds, then relax.


EXERCISE 3: DEADLIFT

Do repetitions of the barbell deadlift with straight legs? Place a loaded
barbell on the ground, and stand with your legs slightly apart and your shins
against the bar. Keeping your legs as straight as possible, bend forward at the
waist with a tight abdomen, chest forward, and arched back. Grab the bar with an
overhand grip. Keeping your arms relaxed, raise the bar by rotating your hips
while standing up straight. Lean forward to return to the starting position.


EXERCISE 4: LUMBAR IN ROMAN CHAIR

Perform lumbar. This is undoubtedly one of the most effective lower back
exercises.  Lie face down in a Roman chair, with your ankles under the roller
cushions and your pubic bone on the support platform. Bring your hands together
in front of your head or on your chest and start with your head facing the
ground. Raise your torso until you are in a completely horizontal posture. Hold
the position for a few seconds and then slowly lower back to the starting
position. To increase resistance, hold a weight plate flat against your chest as
you do the exercise.

Perform 3 series of 8 to 12 repetitions of each of the exercises that we have
mentioned. You can do this circuit of exercises up to 3 times a week, combining
them with exercises to work the rest of the muscle areas of the body.


EXERCISE 5: GOOD MORNING

Make good morning. Stand with your feet slightly apart, and place a barbell
across your back and shoulders, holding it with your hands. Tighten your core
and contract your abdominal muscles. Keeping your back straight, bend your torso
forward until you feel a stretch in your hamstrings. Raise your torso to return
to the starting position.

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 * fat
 * lower back

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Staff
FitnessInto is a platform dedicated to fitness/wellness with guidelines,
knowledge, and tips on exercise, fitness routines, and also training practices.



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