Are you fighting with stubborn back bulge? Well, it's time to end this misery with the power of Yoga! By performing some of the asanas in Yoga for Back Fat, you can easily get back to shape and strengthen your core muscles at the same time. All you need is some practice and a pinch of discipline in life to shed that bulk!
Experts recommend performing these Yoga poses for back fat reduction for atleast 4 times a week and 15-20 minutes each day to get faster results. It's worth investing such minimal time in your daily routine to achieve a flawless, sculpted back area.
Let us look at some of the top 10 poses in Yoga to reduce back fat:
The side fierce pose is one of the best yoga poses to lose back fat. Along with strengthening the lower part of the body, this pose also tightens the back area and quads. The posture involves squatting and twisting your spinal area. So, you must be careful about understanding your body limitations and doing it within your capability.
Steps to Perform-
The Warrior pose 3, also called the Virabhadrasana III stretches your back, thighs, ankles and calf muscles. This is an advanced yoga pose to lose back fat and challenges your physical stamina and balance. By stretching forward and balancing your entire weight on one a single leg, the calorie -burning process happens faster, leading to fat loss.
Also Read: Workouts To Lose Belly Fat
The Bow Pose, also called Dhanurasana, is one of the best Yoga poses for back fat removal. It involves bending the body in an arch shape, representing a bow. Along with fat reduction, this pose also helps in alleviating constipation, digestive disorders and stress.
Another effective yoga pose to reduce back is the Salabhasana or the Locust pose. It gets its name from the locust-like raising of upper body on the belly area. Practicing this asana regularly can increase your spinal area's and burns fat accumulated at the back, abdomen and upper torso.
Slowly inhale and gently lift your legs, upper body, and head off the ground.
Bridge pose or Sethubandhasana is an effective way to strengthen your spinal area and get rid of excess fat at the same time. The arching of back stimulates your digestive system and increases body metabolism for faster fat reduction.
Also Read: Exercises To Get Rid Of Inner Thigh Fat
The Shoulder stand pose is one of the powerful Yoga poses to reduce back fat. This inversion pose helps speed up the fat burning process, and improve blood circulation and boost body metabolism. However, this is a challenging pose and may take time to master it.
The Wheel pose or Chakrasana offers numerous health benefits, along with back fat reduction. It gets its name from the wheel like, circular bending of the upper body. The asana is known to cut fat deposits accumulated in the belly and back regions by extreme stretching of the muscles in the area.
Half Moon pose or Ardhachandrasana is a standing yoga pose for back fat loss. This advanced asana involves standing on one leg and balancing your entire body weight on it. The sideward bending pose has many variations to suit different levels of Yoga proficiency.
Also Read: Yoga For Flat Belly
The Side plank pose is the best asana to tone your back muscles. It helps in strengthening your core, shoulders and arms. The pose also helps in improving your overall body balance. If you are a beginner, you can try a simpler side plank variation until a comfort level is achieved.
The Dolphin plank is a modern version of the plank pose. It is designed to strengthen your core. By practicing this pose for a few minutes regularly, the excess fat accumulated around the abdominal and back areas gets reduced. Along with that, this asana also increases bone density and corrects posture issues.
These Yoga exercises for back fat are safe for most people, but it is always safer to consult your doctor before you initiate any exercise program. Some poses may be challenging for beginners who can learn to do it under a professional guidance. Women who are pregnant must ensure to consult a professional before embarking on yoga asanas. Do let us know your experiences with these amazing asanas!