To lose back fat you must burn calories. The only way to achieve this is to stay in motion for a long period of time, ideally 30 to 45 minutes a day.
1.Atten on a yoga mat, now place your arms back, raise your chest from the floor and returns to the starting position. Make two sets of ten repetitions.
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3-Put yourself in a puppy position and relax your back by arching it as high as possible (as cats do), and then push it down (as if you tried to touch the floor with your abdomen). Go up and down 5 times.
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6-Do the bridge exercise. Lie on your back with your legs bent so that your knees point up. Lift your butt in the air so that your knees, butt, and shoulders form a straight line. Hold for 15 seconds, then lower to the ground and repeat.