1. Back Extension
Lie on a Swiss ball with your feet on the ground and hands at your sides. Then raise your upper body till it forms a straight line with the rest of your body. Hold the pose for few seconds and come back to the starting position. Repeat it ten times.
Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position. Repeat it ten times.
You should start lying face down with your arms extended above your head and your legs extended behind you. Then lift your chest, arms, and legs off the floor and hold this position for several seconds. Bring your body back to the starting position. Make a pause and then repeat it. Do this ten times.
Start with the pushup position. Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the muscles getting strong. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.
You need to lie down on the floor. Then elevate your body with arms extended in front of you. Twist your torso to the right side until your arms are parallel to the floor. Hold it for a second and move back. Repeat it on the opposite side.
With this exercise, you will fight the back fat, and you will finally get a perfect body.