Bulging fat is unwelcoming and annoying, and if it is on your back, your favorite backless dress will have to remain hanging in the closet.
The common causes for extra pounds on the back are being significantly overweight, poor eating habits, lack of regular exercise, certain medical conditions, certain medicines and sometimes even genetics.
However, the level of specific hormones also has a great effect on the amount of fat in your body. Hormones like thyroxine and insulin are the major contributors to fat deposition. While low levels of thyroxine (hypothyroidism) lead to bulging back and bra flab, resistance to insulin is linked to bulging thighs and love handles.
# Pull-ups* Grip a pull-up bar with your hands about shoulder-width apart and hang.
* Pull your body up by pulling your elbows toward the floor.
* Keep pulling until your chin passes the bar.
* Lower down until the arms are straight.
* Repeat 5 to 10 times.
# Dumbbell Row* Place one knee on a bench, couch or table.
* Grab a light dumbbell weight (3 to 5 pounds) in the opposite hand.
* Slightly bend forward with your back flat.
* Pull your arm back straight as if in a rowing position, contracting your upper back and keeping your elbow in next to your body.
* Do a full set of 12 and then switch arms.
* Do this once every day.
# Push-ups
* Get into a standard push-up position.
* Place your hands on the ground wider than shoulder-width apart.
* Engage your back and slowly lower into a contracted position toward the floor.
* Hold at the bottom for 3 seconds and push back up, contracting the chest.
* Perform a couple of sets of 10 once in the morning. As you acquire strength, you may increase the count.
# Hip Twister Plank* Begin in a forearm plank position.
* Slowly drop one hip to the ground and rotate your torso.
* Keep your shoulders above the elbows.
* Now, in a controlled motion, rotate your torso to the opposite side and drop your other hip to the floor.
* Stop in the middle of rotations to gain control of your balance.
* Do 15 to 20 repetitions once every day.
# Tricep Dips* Sit on a stable bench, chair or stair.
* Keep your hands shoulder-width apart and elbows slightly bent.
* Stretch out your legs in front of you with a slight bend in the knee.
* Gradually with the support of your arms, lower your body toward the floor.
* Form a 90-degree angle at the elbows.
* Now, straighten your elbows and raise your body to the starting position.
* Complete 15 to 20 repetitions at a time. The entire down-and-up movement makes 1 repetition. Practice this once daily.