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Lose Back Fat Stretching While At Work or Watching TV

Fitness is a losing game when you don't stretch.
Having beach board abs is useless if you can't bend over. Here few back slimming stretches to add to your routine.

illustrated 4 stretch girls

As you age, it becomes easier to put on fat in on your back. Budging skin is even said to be the first sign of reaching middle age.

Look in the mirror, are you surprised!?

If you thinking you can hide back fat in your clothes, you are dead wrong!

It is hard to see changes in your back. By the time you notice something, it is highly likely that someone else does before you do.

Here we show you how to stretch your back to slow down the signs of aging keeping, helping you fight back flab. All stretches can be done in less than 10 seconds, which makes them easy to do in your free time.

** Caution **
If you have back pain, you should avoid straining your back.
If you are currently dealing with pain in your back, you may not want to do these exercise if it results in more back pain.

1. Fix a hunchback! - Stretch you can do while at work

When you are at work hunched over your desk typing and the letters you type into the keyboard appear just the way you typed them. You may think you are plugged in. However, the hood sitting next to you sees that you are slouching dangerously close to a hunch back.

Here is a quick stretch you can do every 20 minutes while at work between being plugged in.

illustrated: hunchback stretch
  1. Tense up you abdominal area and sit straight back
    (when using a chair, sit near the front of the chair)
  2. Raise your arms and slowly arc your back while you exhale
  3. Breathe in as you restore your posture to the sitting position.


  • Stretch as long as it takes arching your back to relax before restoring your posture.
  • Don't hurry. - Safety first. Go at your own pace.
  • Tighten your abs. - Not tensing your abdominal region affects how well you are able to stretch your back.

2. Relax at home! - How to stretch without losing TV time

You are watching TV and a just when you were getting to the juicy part in your favorite show, a commercial comes on. What do you do? - Don't watch another show! Get on the floor and stretch your back. You would be surprised how easy it is to burn time stretching during commercials.

illustrated: how to stretch without losing tv time
  1. Get on all fours with your shoulders and knees shoulder width apart.
  2. Bring your butt slowly down towards your ankles while breathing out (hand placement should not change). Hold for 10 seconds after planting your butt on your heels.


  • Not bringing your butt down far enough affects how well you can stretch your back. Sit on your heels for est results.
  • Do while tensing up your abdominal region.

3. Simple floor exercise to loosen up back

On days when your back is so stiff you can leave rust behind when you go to bend over, you are going to need something to loosen up your back on the floor.

Here is quick exercise you can do before getting up.

illustrated: floor exercise
  1. Lay flat on your back
  2. Bring your knees to your chess while exhaling slowly. Once you've locked your knees to your chest holding them with your hands, hold for 10 seconds. Then, return back to the floor as you exhale.


  • Focus on stretching out your back.
  • If you find it hard to elevate your head when doing this exercise, keeping your head planted flat on the floor is okay. However, in this case, it may be necessary to place a pillow below your butt to make it easier to feel the stretch in your back.

4. Twist on the floor that will help shape your waist

Although twisting at your core may help shape your waist that may be too intense for times when you want to exercise without having to break a sweat.

Here is a floor exercise that lets you work you waist while stretching your back.

illustrated: twist exercise on the floor
  1. Lay flat on your back and place your hands on your side leaving space between you upper arms and armpits. Then, bring you knee up placing your left foot over your right leg as if you were trying to cross your legs as shown in the following illustration.
  2. Bring your left leg down towards your right while at the same time facing leftwards. This should stretch your hip. Hold for 5 seconds. (If you are just getting started, you might find it difficult at first to bring your left knee down to the floor. Go as far as you can without overstretching.)
  3. Return back to the floor slowly as you inhale. Repeat on other side.


  • Focus on stretching your pelvic area and back.
  • As you get used to doing this stretch, add an extra 5 seconds to your stretch time, holding for a total of 10 seconds.
  • If doing this stretch hurts your back, you should avoid doing it.

By Martin Nicholson

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