Many people face difficulty shedding excess fat around the lower back and sides. While diet is important in overall weight management, strengthening and stretching the back muscles is equally important. You can try yoga to tone the waist and strengthen the core. It targets your midsection with twists, planks, and core-strengthening poses.
Below are some of the best yoga to lose back fat effectively.
Yoga asanas to reduce back fat
Practising specific yoga poses can help tone the back and burn excess fat. These yoga for back fat strengthen the spine, improve flexibility, and enhance posture.
- Dhanurasana (Bow pose) – Lie on your stomach, bend your knees, and hold your ankles. Lift your chest and thighs while balancing on your abdomen. Hold for 15–20 seconds.
- Salabhasana (Locust pose) – Lift both legs and the upper body simultaneously while keeping your hands along the body. Hold for 20–30 seconds.
- Ustrasana (Camel pose) – Kneel on the floor, arch your back, and reach for your heels. Hold the position for 30 seconds.
- Trikonasana (Triangle pose) – Stand feet apart, extend one arm towards the floor, and stretch the other upwards. Hold for 20 seconds on each side.
- Adho mukha svanasana (Downward dog pose) – Form an inverted ‘V’ shape with your body, keeping your hands and feet on the floor. Hold for 30 seconds.
- Parivrtta trikonasana (Revolved triangle pose) – Similar to the Triangle Pose but with a twist, stretching and toning the back muscles. Hold for 20 seconds on each side.
- Marjariasana-bitilasana (Cat-cow pose) – Move between arching and rounding your back on all fours. Repeat for 1 minute to improve flexibility and reduce stiffness.
Conclusion
Reducing back fat requires consistent effort and the right exercises. Additionally, helps tone the waist and strengthens the glutes.
However, yoga alone is not sufficient for your overall well-being. Medical emergencies can pop up anytime, and to ensure financial protection during these situations, dependable health insurance plans can be a smart investment. Comprehensive critical illness insurance would ensure you receive timely medical care without financial stress.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.