How to Lose Back Fat at Home Without Equipment? – Try These Super Easy Exercises!

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There are many healthy ways to lose lower back fat from the coziness of your home without using any special equipment. Many of the best exercises for your upper back fat and your back neck fat can be done in just several minutes. If you are interested in knowing how to get rid of your back fat at home without any equipment, keep reading.

Why You Should Get Rid of Your Back Fat?

First of all, let’s examine what fat does to your body and why you should get rid of it. While your weight most definitely influences your body image and how you feel about yourself, the body image and how you see yourself is not the only reason for embarking on this journey to get rid of fat on your problematic areas.

The truth is that losing weight brings innumerable health benefits beyond looking amazing in your clothes. First of all, as soon as you focus on exercising and being physically active, you will sleep better, so no more sheep counting for you. Moreover, losing weight, especially losing lower back fat and back neck fat will help your posture as well as soothe your joints, so consequently, you have less or no joint pain at all.

Losing weight is also closely associated with experiencing fewer colds which usually strike during those cold winter months. Besides, getting rid of excess pounds may also improve your memory, clear your skin as well as help you boost your confidence, feel more energized, improve your mood, and feel better in general. With so many amazing mental and physical health benefits, losing your back fat or fat in other problematic areas should start today with several amazing back fat exercises to do at home.

  • Focus on doing planks

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The beauty of doing planks lies in its simplicity. You can do planks from the coziness of your home, and several things happen as soon as you start doing them especially regarding your back neck fat, possible bra bulge, and your lower back fat.

Bodyweight exercises, including planks, are becoming extremely popular in the entire fitness world due to the simplicity and practicality of losing weight and getting in shape with the help of your body weight.

When it comes to getting rid of lower back fat or fat on any area of your body, doing planks is one of the most effective, yet simplest exercises you can do without any equipment from the coziness of your home. Moreover, doing planks only require the smallest fraction of your time, while the exercise offers you the amazing chance to achieve awesome results in a relatively short time.

Doing planks to get rid of your bra bulge or your lower back fat brings loads of benefits such as helping you tone all of your core muscles as well as stabilize your back.

To start, you take a push-up position while your hands are placed on the floor shoulder-width apart. As you do so, make sure that your body is straight and stiff as a plank. Your body also should form a straight line from your head to your toes. If you are a beginner, hold this position for around thirty seconds. If you want to target your lower back fat more, you can also lift one of your arms to your shoulder height and hold this position for a couple of seconds.

  • Embrace the power of push-ups

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Another extremely effective exercise that you can do at home to get rid of your bra bulge, back neck fat, or lower back fat is doing push-ups.

This comes as no surprise as bodyweight exercises such as plank and push-ups are among the most effective for getting rid of fat accumulated on your back of the abdomen area. Even though many people believe that push-ups are more of a chest exercise, the truth is that push-ups are more than just a simple chest exercise.

When you do push-ups daily, you do not only get rid of your lower back fat but you at the same time, increase your entire lumbar stability especially your spinal erectors.

This basically means that doing push-ups helps you strengthen every back muscle which supports your spine while at the same time, the exercise also prevents stubborn back pain and of course, gives you a much leaner physique. This is exactly what you need to get rid of bra bulge and back fat.

To do push-ups to get rid of your lower back fat, you execute the exercise by lying on the floor with your hands situated at your sides. Then, you continue with raising your hips, your chest, and your thighs off the floor in a manner that your weight is supported by your palms and toes. This is your starting position.

Then, you exhale as you slowly straighten your arms and slowly push your body up until your arms are completely straight. As you do so, make sure that your ankles, hips, and head are aligned with your body that should be as straight as a plank. Once done, you inhale and slowly lower down to the floor. You can repeat the exercises ten or more times, depending on your fitness level.

  • Practice Yoga

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Yoga has been enjoyed for centuries while it just relatively recently hit the Western world with its amazing body and mind benefits, and one of those benefits is helping you get into shape as you get rid of your lower back fat.

Yoga as a group of spiritual, mental, and physical disciplines that came from ancient India consists of different postures or exercises which target your back area.

While yoga can be practiced at yoga studios, you can also practice yoga from the coziness of your home any time you want. Yoga as an exercise for your lower back fat or your back neck fat will help you in many different ways. First of all, yoga is an excellent relaxation and distress technique which does not only make your body relax but also help your mind at the same time.

If you are sick of stressing around, yoga can definitely help you with its meditative properties. It is scientifically proven that struggling with stress daily increases levels of cortisol hormone which once increased, can donate some of your excess pounds on your lower back area.

This is where de-stressing with yoga comes into the game. Destressing with yoga and consequently getting rid of your back fat can be as simple as doing yoga once a week or doing yoga every day for half an hour. One thing is for sure, practicing yoga breathing techniques and different postures will most certainly help you tone and strengthen your back muscles which leads to losing that stubborn lower back fat.

  • Do side jackknife and superman exercises

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There is an excellent variety of exercises for getting rid of that stubborn lower back fat or bra bulge, but not many of them do not require equipment.

If you want to exercise at home, in addition to doing plank and push-ups, you should also do superman and side jackknife exercises which also target your back muscles.

To do super effective jackknife, you lie on the floor on your right side. As you do so, your legs should be stacked over each other. Then, you put your left hand behind your head while your right hand can rest, or you can put it also behind your head. You then squeeze your obliques, and you at the same time draw your left leg towards your left arm up which you keep behind your head.

Then, you bring your left arm, which is bent toward your knee. This exercise is rather simple and you can repeat it ten or more times before you switch and lie on your left side and repeat the same steps.

Another super effective exercise for strengthening and toning your back muscles and getting rid of lower back fat is what we call superman. Named after one of the most popular superheroes, this exercise does not only help your lower back but also train your glutes. To do the exercise, you lie on your stomach on a mat or the floor if you do not have one.

Then, you stretch your entire body so that your arms and legs are lengthened. You proceed by lifting your feet and hands off the floor at the same time. As you do so, both your legs and arms should be around six inched below the floor. If you can, you can also lift your bellybutton for better results. Either way, you hold this position for several seconds before you lower your arms and feet down to the floor.

  • Perform speedbag to tone your back and arm muscles

To strengthen your back and arm muscles, you can do the speedbag exercise which can help your entire upper body area in addition to helping you get rid of your lower back fat, back neck fat, and bra bulge at the same time. For this exercise, you can use a bag that you mount to a ceiling or wall; you can also do it without any equipment.

To do the exercise, you stand with your hands placed in a fighting position with your shoulders high. At the same time, your feet should be around hip-width apart while you place your right or left leg slightly in front of your other leg. Then, set your timer for between thirty seconds to two minutes and aim at your imaginary bag. At this point, your hands are closed in a fist, and you aim to hit your imaginary bag as many times as you can. As you do so, make sure that you rotate your arms.

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