Ways to reduce back fat: do back exercises every night before going to bed (prone, hands crossed behind your back, then try to hold your head up and chest up, and don't leave your lower body. Someone better hold your feet tight for you. You can feel the changes in your back in 6 days!

Throw away the meat on your back 1, lie prone on the mat (made in bed, the mattress should not be very soft), and put your hands behind your ears. 2. Lift the upper body with waist strength, put your hands behind your ears and slowly leave the ground, pause for 3 seconds, look forward with your eyes and don't lean back.

The personal tips of the two netizens are basically the same, which shows that the effect is not general. Many people recommend practicing yoga. I suggest that you must be patient and persistent.