Want To Reduce Back Body Fat? Expert Lists Yoga Poses You Should Practise

Are you aiming to achieve a celebrity body but the back body fat just won’t go away? While spot reduction is not scientifically proven, regular exercise, combined with a healthy diet, can help reduce overall body fat. We spoke to our expert Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who listed yoga poses for promoting toned back.

Yoga Poses For Toned Back

Cat-Cow Pose (Marjaryasana-Bitilasana)

Arora said, “The Cat-Cow Pose is a simple yet effective yoga pose that helps strengthen the entire spine and engage the muscles in your back. This dynamic pose also improves flexibility and mobility in the spine, making it a great choice for reducing back body fat.”

1. Begin by assuming a tabletop position with your hands and knees on the ground.
2. Inhale while arching your back, simultaneously raising your head and tailbone to mimic the Cow Pose.
3. Exhale while rounding your back, tucking your chin and tailbone in a manner reminiscent of the Cat Pose.
4. Flow between these two positions, moving with your breath for 1-2 minutes.

Bridge Pose (Setu Bandhasana)

Arora added, “The Bridge Pose is an excellent yoga asana for targeting the lower back and buttocks. It strengthens the lower back muscles, glutes, and hamstrings, making it a valuable addition to your routine when aiming for a toned back.”

1. Lie on your back,  keeping your feet at a hip-width distance, and your arms lying beside your body.
2. Inhale and raise your hips off the mat, exerting pressure through your feet and shoulders.
3. Maintain this position for a duration of 30 seconds to 1 minute, taking deep breaths.
4. Exhale as you release and lower your hips back down to the mat.

Locust Pose (Salabhasana)

The Locust Pose is a challenging backbend that engages the entire back, from the lower back to the upper back and shoulders. Arora said, “It helps improve posture and strengthens the muscles in your back, which can contribute to reducing back body fat.”

1. Lie face down with your arms alongside your body and your forehead on the mat.
2. Inhale and lift your head, chest, arms, and legs off the mat, reaching your feet towards the ceiling.
3. Maintain this pose for about 20-30 seconds, breathing deeply.
4. Exhale as you release and lower back down to the mat.

Cobra Pose (Bhujangasana)

Arora advises you to practise cobra pose, which is a backbend that primarily targets the upper and middle back. He said, “It helps strengthen the muscles in your upper back and can contribute to reducing back body fat while promoting good posture.”

1. Lie face down with your palms on the mat under your shoulders.
2. Inhale and lift your head, chest, and upper body off the mat, keeping your lower body and pelvis on the ground.
3. Maintain this position, taking deep breaths, for a duration of 20-30 seconds.
4. Exhale as you release and lower back down to the mat.

Bow Pose (Dhanurasana)

Arora highlighted, “The Bow Pose is a challenging backbend that targets the entire back, from the lower back to the upper back. It stretches and strengthens the back muscles, helping to reduce back body fat and improve overall back strength and flexibility.”

1. Lie face down with your arms alongside your body and your forehead on the mat.
2. Bend your knees and extend your arms behind you to grasp your own ankles.
3. Inhale and lift your head, chest, arms, and legs off the mat, creating a bow shape.
4. Maintain this pose for 20-30 seconds, breathing deeply.
5. Exhale as you release and lower back down to the mat.

[Disclaimer: The information in this article is shared by a fitness expert and is for informational purposes only. We advise you to consult your expert before starting your exercise regimen, especially if you are dealing with any form of injury.]