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get rid back fat fast

Pull-ups is an all-round exercise routine that tones and sculpts all the different muscles in your body, including your back muscles and your biceps.

Grip a pull-up bar with your hands about shoulder-width apart and hang.
Pull your body up by pulling your elbows toward the floor.
Keep pulling until your chin passes the bar.
Lower down until the arms are straight.
Repeat 5 to 10 times.
Also, you can try any of the following variations to the routine:

Normal pull-ups – Using your palms facing out, grip a bar. Pull your body up, placing all the weight on your hands. Remove your feet off the ground and go hanging. Do this twice, in sets of 10, every day.

Negative pull-ups – Hoist yourself up on something and get into a pull-up position against the bar. In a controlled movement, lower your body down slowly.

Dumbbell Row

dumbbell row exercise for back fat

This workout targets your arms and upper back. This not only tones your arms but also works on your back muscles to cut down static and bulging flab.

Place one knee on a bench, couch or table.
Grab a light dumbbell weight (3 to 5 pounds) in the opposite hand.
Slightly bend forward with your back flat.
Pull your arm back straight as if in a rowing position, contracting your upper back and keeping your elbow in next to your body.
Do a full set of 12 and then switch arms.
Do this once every day.
If you do not have dumbbells, books or any other articles of similar weight should suffice

TYI Exercises

TYI exercise to burn back fat

The TYI exercise is a great routine that works on your rear delts, important posture muscles, for toning and sculpting your back.

Lie on your stomach on the floor (or balance on a physio ball).
Engaging your back slightly, lift your chest.
Move your arms up and out into a T-position.
Release and then move into a Y-position.
Release and then move them into an I, with your arms reaching out straight above your head.
Perform 12 to 15 sets of TYI once daily.

Push-ups

push ups to tone back

Push-ups is one of the most effective exercises that uses your own body weight to burn off the excess fat and tone your lower back.

Get into a standard push-up position.
Place your hands on the ground wider than shoulder-width apart.
Engage your back and slowly lower into a contracted position toward the floor.
Hold at the bottom for 3 seconds and push back up, contracting the chest.
Perform a couple of sets of 10 once in the morning. As you acquire strength, you may increase the count.