Back fat is one of the most frustrating type of fats on an over weighed person’s body. That is one of the main reasons the person’s appearance looks unpleasant to the outside world. The way your body gains its fat cannot be defined or divided into areas; it is different for every individual. In the same manner, the way it loses fat cannot be focused on that easily. When the fat loss process starts, the first type of fat to burn off is visceral fat which is inside the abdominal cavity and is more metabolically active. If you keep following the routine and notice changes, love handles or back fat will also start to come off soon.
Following a specific diet plan cannot be directed towards a body area, so exercising your body with these exercises mentioned below shall be your key towards losing lower back fat in just 3 weeks.
You’ll have to write down a few new exercises on your list for your lower back focusing the extra fat. The first has to be regular cardio. Cardio is one of the slower yet most effective methods of overall weight lose from your body. Doing cardio for 30 to 60 minutes every day is the best possible exercise for you to lose back fat quickly.
2. Dumble Rows
Place one knee on a bench, couch or table with a light (3-5 pounds) weight in the opposite hand, slightly bending forward with back flat. Pull the arm back straight in an arrow motion, contracting your upper back, elbow skimming the side of the body as it moves. Do a full set of 12 and then switch arms.
3. Renegade Rows
Get into a plank position, arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight into your spine. Hold a 3-5-pound weight in each hand. Starting with one arm at a time, pull the weight back into a row movement, engaging the upper back and delts.
4. TYI Exercise
Lie on your stomach on the floor, or balance on a physio ball, holding 3-pound dumbbells in each hand. Engage your back and lift the chest a little. Then, move arms up and out into a T position that means making a T with your body shape. Then release, move into a Y position. Release again and then move them into making an I. Here, arms should be touching out straight above your head.