bodyweight yoga exercises to melt fat on the back

Fats in the body, especially around the abdomen and back of the body in the waist area, are not only not good, but also cause discomfort and pain in the body.

Getting rid of lower back fat can be tricky, but with these body weight exercises on deck, you’ll be well on your way to sculpting a stronger, more defined physique. Remember to perform each exercise with proper form and technique to maximize effectiveness and minimize the risk of injury.

Pair these workouts with a balanced diet and regular cardio for optimal results. Always listen to your body and consult with a healthcare professional before starting any new exercise program.

lets  get start :

1- superman  movement

The Superman movement is a very effective exercise for strengthening the back, glutes, hamstrings and abdominal muscles. This exercise can be done by any person with any level of fitness, but usually people make some common mistakes while doing it.

To perform the Superman move:

•Lie on the floor and on your stomach.

Straighten your arms and legs parallel to your body.Keep your head in a completely neutral position. (that is, do not look up so that there is no pressure on the neck)

Now slowly raise your arms and legs up to about 15 cm and continue until you feel your back muscles contract.Maintain this position for about 2-3 seconds and breathe during it and do not hold your breath.

Make sure you raise your arms and legs as far as you are comfortable. This movement should not cause you pain.Also, this movement does not require any special equipment and you can perform this movement without any special equipment. You can use this movement on a daily basis and strengthen your back and hip muscles

2- bird dog

bird dog exercise is one of the effective exercises to strengthen the body core and spine. Sports movements in Bard Dog are related to body weight and specifically involve the abdominal, waist and thigh muscles.

How to perform the Bird Dog movement:
Lie on all fours on the ground.
Your wrists and shoulders should be on a vertical line.
Your knees and hips (femur) should also be on a vertical line.
Pull one of your hands to the front hoof and at the same time pull the opposite leg back.
When starting the movement, inhale and during the movement, exhale and contract your abdominal muscles.

This sports movement may reduce back pains caused by disc etc. and it is also considered as a safe exercise during the recovery of back injuries.
With the help of this exercise and strengthening the central muscles of the body and spinal stability, the range of motion can be expanded and daily tasks can be handled more easily.
The main purpose of Bird Dog exercise is to strengthen the back muscles. This muscle consists of the spine, from the skull, neck and ribs to the vertebrae and sacrum of the pelvis and is responsible for the movement, bending and rotation of the spine.

3- bridge

This movement is not very difficult to do, first lie on your back and bend your knees so that the soles of your feet are on the floor, then pull your back up using your buttock muscles.

Note that your palms should be towards the ceiling and to raise the waist with the butt muscles, do this and do not put pressure on the soles of the feet.

You should also know that you don’t need to put a lot of pressure on your back to perform the bridge movement and do things like the image below of the gymnastic bridge movement, this can damage your back.It is enough to raise your back so that your knees and waist are aligned.

Strengthening the back muscles. Because you get help from the back muscles to maintain balance during the bridge movement; In the future, it will strengthen the back muscles. If you continue this movement for many years, you will be safe from back pain in adulthood.When you do the bridge and try to keep your hips up, you’re also helping to strengthen and burn fat in your abs and flanks.

4-side plank

Put your body on the left or right side so that the weight of the body is on the forearm of the left hand and the right foot or vice versa so that your torso forms a straight line and do not let the center of gravity be disturbed (bend your hips). . Hold your body firmly without moving your upper body and stay in this position for at least 30 seconds.

Lie on your right side on a yoga mat, legs extended and crossed from hip to toe. The elbow of your right arm is directly under your shoulder. Make sure your head is directly in line with your spine. Your left arm can be placed along the left side of your body.
Engage your abdominal muscles, pulling your navel toward your spine.
As you exhale, lift your hips and knees off the mat. Your upper body is smooth and without sagging or bending. Maintain position.
Hold for a few seconds and then return to the starting position. After a few seconds of rest, do the other side.
Inhale and exhale in this exercise in seconds. Inhale for five seconds and exhale for five seconds.

5- Russian twist

How to move:
First, sit on the floor;
The legs should be bent at the knees and separate from the ground;
To simplify the movement, you can also lock your feet in a fixed place or put your heel on the ground to maintain balance;
Lean the upper body back slightly so that it becomes inclined;
Now, turn the upper body to the right;
Be sure to maintain the contraction of the abdominal muscles while performing the movement; Then return to the starting point;
Make sure you use the lateral abdominal muscles to rotate, not just the shoulders;
Repeat the same process in rotation;
To make the movement heavier, you can separate your feet from the ground.

In this movement, if done correctly, it strengthens the back and waist muscles and also removes excess fat from these areas.

5- cobra poses

Cobra movement is useful for those who have pain in the area below the spine, which greatly reduces the pain. This movement is an activity that relaxes the area under the spine and opens the chest and eliminates or reduces anxiety and is useful for strengthening the back muscles.

Lie on your stomach and rest your head on the back of your hands.
Place your palms next to your head and raise your head.
Try to raise the chest to the pelvis by pressing on the palms of the hands. (The pelvis must be contracted.)
Straighten your elbows and stretch your body more.
Bend your elbow and return your pelvis, chest and head to the first position.

6-singel leg

Stand with your feet hip-width apart and your knees slightly bent. Shift your weight onto your left leg while keeping a slight bend in the knee. Hinge forward at the hips, extending your right leg straight behind you and reaching your hands toward the ground. Keep your back flat and your core engaged throughout the movement. Return to the starting position by squeezing your glutes and pressing through your left heel. Complete 10 reps on each leg for three sets.
The single-leg deadlift is a challenging exercise that targets the hamstrings, glutes, and lower back while improving balance and stability. By hinging at the hips and maintaining a flat back, this exercise strengthens the muscles of the posterior chain, contributing to a leaner and more toned lower back.

7-reverse snow

Lie flat on your stomach with your arms extended overhead and your palms facing down. Lift your chest and arms off the ground, focusing on squeezing your shoulder blades together. Keep your neck in a neutral position and avoid straining your lower back. Lower your arms back down to the starting position with control. Repeat the movement for the desired number of repetitions. Perform three sets of 12 to 15 reps.
Reverse snow angels primarily target the muscles of the upper back and shoulders, but they also engage the lower back muscles to stabilize the spine during the movement. By strengthening the entire back, this exercise contributes to a more balanced physique and reduces the appearance of fat in the lower back region.