How Can You Get Rid of Back Fat?


Quick Answer

To get rid of back fat, do toning exercises, yoga and cardio at least four times a week. Eat a protein-rich diet, and avoid processed carbohydrates and refined sugar.

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Full Answer

  1. Eat a protein-rich diet

    Eat plenty of protein every day to improve your body’s ability to burn fat. Good sources of protein are lean meats, eggs, beans and legumes. Eat processed carbohydrates and refined sugars sparingly because these cause unhealthy weight gain.

  2. Do daily toning exercises

    Tone the muscles in your back and burn fat by doing exercises such as the superman lift. To do the superman lift, lie face down on the floor with your arms and legs stretched out straight on the floor. Slowly lift your arms and legs off the floor, and balance on your torso. Hold this position for 5 seconds, then release. Repeat 10 times.

  3. Do yoga

    The plank is an effective fat-burning and muscle-toning yoga pose. To do the plank, stretch out face down on the floor and lift up onto your forearms and toes. Keep your body straight, and hold this pose for 30 seconds. Rest and repeat 10 times.

  4. Do daily cardio exercise

    Do walking and jogging intervals to get your heart pumping and to boost your metabolism. Walk for 2 minutes, then jog for 90 seconds. Continue the walking and jogging intervals for at least 30 minutes.

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