Ultimate Yoga Poses to Get Rid of Back Fat

While there’s no miracle move to diminish back bulge, it’s still important to strengthen and tone the muscles in that area of the body. As you begin to lose weight from all the cardio you’re doing, you’ll reveal slim, chiseled muscles waiting underneath. Here are nine yoga poses that will target all the areas of your back.

Side Fierce

What it works: Glutes, quads, and upper back

• Stand with your feet together. Inhale to bend your knees and lower your hips as you raise your arms overhead, coming into Fierce Pose. Exhale to cross your right elbow over to your outer left knee. Press your palms together and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your right hip back slightly, making sure both knees are parallel.
• Stay for five breaths in Side Fierce, then inhale as you press into your feet and lift your torso, rising back into Fierce pose. Exhale to cross your left elbow over your right outer knee, holding for another five breaths on this side.

Warrior 3

What it works: Back and shoulders

• Stand at the front of your mat with both feet together. Shift weight into your left leg and kick your right leg behind you, balancing with your torso parallel to the floor. Extend your arms straight in front of you.
• Draw your navel toward your spine and hold Warrior 3 for five breaths.

Half Moon

What it works: Back and sides of the torso

• Begin in Downward Facing Dog. Step your right foot forward between your hands, and rise up into Warrior 1. Then open your hips, arms, and chest into Warrior 2 Pose.
• Place your left hand on your left hip and stretch your right arm straight out, creating length through the right side of your body. Shift weight into your right foot, and lift your left foot up. Plant your right palm flat on the ground under your shoulder. Bend your right knee or use a block if your hamstring is tight.
• Try to distribute your weight evenly between your right hand and foot. Look down at the ground and bring your left arm straight up. When you’re ready, look up toward your left hand.
• Hold for five breaths, then try Half Moon on the left side.