Having excess back fat can cause people to feel like they’re not in control of their bodies, ruining their confidence and causing them to experience intense embarrassment. Perfectly toned bodies not only look and feel great, but they offer peace of mind that comes from believing in yourself. Noticing and acknowledging this fact is the first step towards feeling in control of your body, and thankfully you can get rid of back fat in only five minutes!
The following 5-minute routine is guaranteed to help you target those problem areas. All you need is a chair, and the commitment to exercise regularly.
Start by standing up straight next to a chair and placing your left hand on the back of the chair. Reach up with your right hand and grab the corner of the chair with your first two fingers. Hold your left hand steady on the chair while you move your right arm up and down in a kicking motion. This will help you target the top part of your back fat.
Next, place your right hand on top of the chair, and grab the corner of the chair with your left hand. Package your left elbow close to your body, so that you can bend your arm and move it up and down in a punching motion. This exercise targets the layers of fat located next to your shoulder blades, from your mid-back to your armpits.
Thirdly, alternate your punches and kicks, making sure you don’t forget to do the back fat busting exercise. This simple exercise will help you burn fat all over your back and upper arms.
The fourth exercise you’ll need to do is lower your arms across your body as if you’re trying to hug yourself, and then bring them back to their original position. This will target the areas of your back directly below your arms.
Finally, stand up straight and bring your arms out to the side in a T-shape. With your palms facing down, begin to bend your elbows and draw your arms in towards the center of your body. This will target the entire upper and lower back, including the tricky back-fat in the armpit area.
Don’t forget to switch your arms and legs each time, and to adjust the range of motion appropriately to fit your body. Make sure to do this routine for the full five minutes, and remember that all of the exercises should be done in a fluid movement. You’ll begin to feel your back fat melt away in no time!
Building on the same idea, the following 4 exercises are a great way to further tone and reduce back fat.
The first exercise requires you to stand with your feet shoulder-width apart. Starting with your arms extended out away from your body, tuck your elbows inward to bring your arms back to your waist. This targets your mid- and upper-back and helps to reduce back fat.
For the second exercise, you’ll need to move your arms in a rowing motion. Start by lifting your arms up so that they’re parallel to the ground and forming a straight line from shoulder to shoulder. Then, bend your elbows and pull your arms to your sides with your palms facing inwards. This helps to shape your upper back and tighten the skin.
Thirdly, stand in the same position and slowly bow forward with your arms extended, palms facing down. This will work your back muscles by bending and stretching them. Remember to keep your back flat and your arms straight for best results.
Finally, hold a pair of light weights in each hand and move your arms up and down from your waist to shoulder height. Make sure to keep your arms slightly bent and your arms close to your body. This exercise works to tighten the arms and back, reducing any excess fat in the area.
Adding these exercises to your workout regimen increases your chance of success, both in terms of health and physique! So, go ahead and give these five minute routines a try. Make sure to perform them a few times each week, and not just for the time-span of just five minutes. The more regularly you do these exercises, the better results you’ll see. You can put your mind and body at ease as you work toward reducing your excess back fat. Are you ready to take on your five-minute, back-fat busting challenge?