The 8-Minute Back Exercises That Help Prevent Back Pain And Eliminate Fat

Don’t turn your back on back fat! Because those drooping back folds are associated with insulin resistance, high testosterone, and low carb tolerance. To get rid of back fat, you must eat healthy and exercise the back muscles.

These muscles – the lats, traps, erector spinae, rhomboids, etc. – support your spine and back, aid daily movements, strengthen your shoulders, chest, and core, and improve posture. Here are 5 exercises to get rid of back fat.

Muscles in the low back, abdomen, buttocks, and hips are all necessary for supporting and stabilising the spine. Keeping these muscles active and strong can help avoid low back injury, and can minimise pain if the spine does become injured.

Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles.

Cat-Cow Variation:

Reduces stiffness in back and hips; relieves tension in spine.

How to:

• Cow Pose: On hands and knees, inhale and lift head while making back concave.
• Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
• Child’s Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child’s Pose for several breaths.

Related article: Do You Have Tight Hips? Then Try These 13 Yoga Poses for Tight Hips

Bridge Pose:

Stretches abs, hips, quads, lower back; strengthens abs.

How to:

• Lie face-up with feet on floor about 6 inches from butt, arms by sides, palms down.
• Inhaling, press into feet and lift lower body until knees form a diagonal with head.
• As you exhale, contract your abs and slowly lower spine.
• Do 6 reps.

Related article: Try These 5 Different Stairmaster Workout Exercises To Build Your Booty Sky High

Extended Leg Pose:

Stretches hamstrings; strengthens abs.

How to:

• Lie face-up with knees bent, feet on floor; take 3 deep breaths.
• Exhale and hug left knee to chest.
• Inhaling, extend left leg over hip.
• Exhaling, hug it in. Do 3 reps.
• On fourth rep, keep leg up and circle ankle four times in each direction.
• Hug knee in; lower foot.
• Switch sides; repeat.
• Exhale and hug both knees to chest for 3 breaths.

Related article: Here’s How To Rock a Full body Workout With Just A Push-Up

Butterfly Pose:

Tones abs, pelvic floor, inner thighs.

How to:

• Lie face-up with soles of feet together, knees open to sides.
• Inhale.
• Exhale and slowly squeeze thighs together.
• Do 6 reps.
• Do 6 more times, taking twice as long to bring thighs together.

Related article: 5 Butt Exercises That Are A Real Asset To Your Figure

Cobra Leg Lift:

Strengthens back and pelvic muscles.

How to:

• Lie face-down with elbows by sides, hands by shoulders.
• Rest forehead on floor, chin tucked slightly.
• Inhale and lift chest using back muscles.
• At the same time, lift right leg as high as you can while keeping pelvis level.
• Hold, then exhale to lower.
• Switch sides; repeat.
• Do 6 reps, alternating sides, lifting leg a little higher each time.

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