10 Minutes Back Beauty Exercise

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The sweltering summer weather makes people want to wear sleeveless, spaghetti straps. Here are 7 exercises that will help you get a beautiful back. As long as you spend 10 minutes of continuous exercise before going to bed, you can slowly lose back fat.

People with tight lines will naturally look thinner and energetic! The back beauty exercise can not only eliminate the back meat, but also exercise the arms, killing two birds with one stone!

If you want to get rid of back fat, you don't have to rely on the machines in the gym. You can do back beauty exercises for 10 minutes at home or during work breaks every day! The following 7 back beauty exercises are mainly stretching and almost do not need to bear weight, even beginners can easily practice at home!

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Exercise 1: Stretch your hands outward

  • Extend your arms out in front of you, keeping your back straight and palms open.
  • Then open from the front to the sides while being able to stretch the arms, shoulder blades and back.


Exercise 2: Bend your arms, hold your head and open your shoulders

  • Raise your hands flat and cross your fingers upwards, placing your hands on the back of your head.
  • Inhale back and open, exhale back to the chest, and move back and forth as a group.


Exercise 3: Arm Pulldowns

  • Raise your arms and lower them slowly from both sides.
  • Open your chest as far back as possible to feel the squeeze of the shoulder blades, and stretch back as a group. It is recommended to repeat 30 times a day.


Exercise 4: Superman

  • Lie on the yoga mat, straighten your feet and hands, stretch your arms when you inhale, contract your back when you exhale, and contract to the maximum to extend your shoulder blades.
  • Do not shrug your shoulders when stretching to effectively reduce upper back fat.


Exercise 5: Use a towel to stretch your back

  • Put the towel behind your back, hold both ends of the towel tightly with both hands, lift it up over your head with even force, and then slowly lower it to the shoulder position.
  • Back and forth 10 times is a group, and it is recommended to do three groups a day.


Exercise 6: Water bottle load lifting

  • A water bottle in each hand replaces the dumbbell weight, the knees are kept slightly bent forward, and the arms are pulled upwards in turn.
  • This action not only exercises the back but also thins the arms.


Exercise 7: Chest expansion stretch

  • Kneel on all fours and push your hands forward, keeping your chin and chest on the ground as much as possible, your hips up, and your back in a sliding slide position. You can stretch your back and arms at the same time, and keep for 5 seconds as a group.
  • It is recommended to stretch and relax after the back beauty exercise.
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Sitting for long periods of time is also a major culprit for back fat. BP Smartwatch can remind you to stand up and walk, and can also tell you your exercise data during exercise, such as blood oxygen, calories, blood pressure, heart rate, breathing rate, etc.