Back Fat Exercises

Here are the exercises that will help you lose back fat as seen in the video by Dr. Eric Berg DC – watch video .

In the video, the doctor these exercises by different names so we’ve added names that might be a little more familiar. Print each exercise, writing your progress on the back of each page with every workout.*

Glute Extensions / Plank with Leg Lifts
Side Push Up / Side Plank Dips
Side Position Hold / Side Plank
Back Arch / Superman

Plank with Leg Lifts

Difficulty: easy
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Image by: Frolic Through Life.com

Instructions:

Start with a forearm plank.

With your legs hip-width apart, lift your right leg to hip-height and hold for three seconds.

Switch legs.

Do 20 lifts per leg for 3 sets.

Variation: For a more difficult pose, lift your leg higher than your hips and hold for up to 10 seconds on each side.

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Side Plank Dips

Difficulty: easy
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Image by: Everyday Health.com

Instructions:

Start in a side plank (on your side, legs stacked on top of each other, elbow bent at a 90-degree angle, hips lifted off the ground)

Drop your hips to the floor, then pull them back up.

Repeat 10 to 12 times on each side.

Note: Focus on keep your back straight and butt tight.

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Side Plank

Difficulty: easy
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Image by: CC0 Public Domain

Instructions:

Begin in an extended arm plank position.

Rotate your torso so your right hand is underneath your head.

Place your left foot on top of your right foot.

Extend your left hand up, into the air.

Hold for 30 seconds.

Switch to you left hand with left leg on the ground.

Hold for 30 seconds.

This completes one rep – aim for 8-10 reps.

Note: If you are having trouble, you can use a variation of the side planks. Put your top leg on the ground to stabilize you, if you need more leg support.

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