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.*
Tap to go to Back Fat Exercise Instructions…
- 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.