Here are the exercises that will help you lose back fat as seen in the video by Dr. Eric Berg DC – watch video 
.
Back Fat Exercises
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
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.
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Side Plank Dips
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.
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Side Plank
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.
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Back Arch / Superman
Image by: Human N Health.com
Instructions:
Lie face down on the floor with your arms straight and extended directly over the top of your head.
Keep your legs straight and together.
Simultaneously lift your arms, chest and legs up toward the ceiling.
Keep limbs straight, but not locked. Your body will form a gentle curve.
Hold for 30 seconds, then lower.
Repeat 3 times.
Please be careful with this exercise and see the note in the comment section of our article from Doctor Jonathan about the Superman exercise.
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* Check with your doctor before starting any exercise program and ask if these exercises are right for you.