9 essential exercises to blast back fat & get that toned look – Health has an amazing ability to improve our lives and that’s why getting the toned look that we want matters so much. It is not only about the physical appearance, but also about the benefits of being the healthiest version of ourselves. So, why wait? Here are 9 essential exercises that will help you get rid of those extra tires and achieve the toned look you’ve always wanted.
Bodyweight Squats – The bodyweight squats are one of the best exercises to get a toned back and a curvier body. It targets all the muscles in the back such as quads, glutes, and hamstrings and is known to be very effective for both muscle building and fat loss. Simply, stand with your legs shoulder-width apart, squat down to a 90-degree angle and come back up. Do at least 10-15 reps.
Jumping Jacks – This is another fun and effective exercise that anyone can do to get rid of back fat and get that toned look. Just engage your core and jump with your feet wider than shoulder-width apart. As you jump, stretch your arms by the sides of your body and return to the starting position. Do 3-4 sets of 20 reps.
Pull-ups – Are you looking to get bigger back muscles? Then pull-ups are perfect for you. All you have to do is grab the bars at shoulder-width apart, squeeze your shoulder blades together and pull your body up towards the bar. Work your way from 8-10 reps and progress up to doing 3 sets. This exercise works best with weight, so if you have access to the equipment, try adding weight while working your way up.
Upright Row – This exercise is a great way to target the back muscles and arms. Just hold a resistance band or dumbbells in each hand with your palms facing towards the ground. Start with your arms stretched out. Lift the weights up towards your chin until your elbows are at shoulder height. Hold and repeat 9-10 times.
Hyperextensions – This exercise is great for strengthening the lower back and to reduce back fat. Lie down on a flat bench with your stomach facing down and feet and head curling up. Make sure you keep your back straight and lift your torso with your arms and legs reaching for the ceiling. You can use a light dumbbell to increase the intensity of the exercise.
Bent Over Barbell Rows – This is one of the best exercises to build up the upper and mid-back. Just hold a barbell with a shoulder-width grip, bend your torso slightly forward and pull the bar up towards your lower chest. Feel the squeeze in your back muscles and remember to keep your elbows tight.
Banded Pull-Aparts – If you want to give your back a more toned look then the Banded Pull-Aparts are the way to go. It can be done by holding a resistance band in both hands and pulling it apart from each side. Don’t forget to squeeze your shoulder blades as much as you can. Do 5-6 sets of 10-12 reps.
Reverse Fly – This is an easy exercise yet very effective to target the shoulder muscles. Just grab a pair of light dumbbells, bend over at the waist and slowly lift the dumbbells up and outwards. Remember to keep your back as straight as possible while doing this exercise. Do 3-4 sets of 8-10 reps.
Now that you know the 9 essential exercises to get that toned look, let’s talk about how important it is to have consistency. Having a well-balanced nutrition plan is just as important as exercising regularly if not even more important. It’s time to make a commitment to yourself and your health. Stick to this exercise plan, stay consistent and you will reach your desired goal in no time!
Stretching – Stretching is a very important part of any exercise routine and should never be neglected. You should always warm up and cool down with some light stretching exercises. This will not only help you with injury prevention but also ensure that you get the most out of your workout. So, make sure to always stretch after your workout session or class.
Cardio Workouts – Cardio exercises are another great way to reduce back fat and get a toned look. Exercises like running, swimming, biking and jumping rope are excellent for fat loss as they help to speed up your metabolism and your heart rate. Make sure to include cardio workouts in your routine at least 3 times a week.
Full Body Exercises – Full body exercises such as squats, push ups and burpees are must-haves in any exercise routine. Not only do they help to tone all the muscle groups in the body but also help to give you that toned look. So, include these in your workout routine and you won’t be disappointed.
Weight Training – If you want to get that toned look, then weight training is a must! Weight training not only helps to tone and build up the muscle but also helps to reduce back fat. So, make sure to include at least two weight training sessions in your weekly workout routine.
Strength Training – Another amazing exercise for toning and getting a sculpted body is strength training. Exercises like pull ups, chest press and weighted squats are excellent for building up muscle and toning the body. So, include these exercises in your routine and you will be sure to get the results you’ve been looking for.
HIIT Training – HIIT or High-Intensity Interval Training is a great way to burn a bunch of calories within a short amount of time. Exercises like burpees, mountain climbers and jumping jacks are perfect for HIIT training and are great for toning the body as well as reducing back fat. So, make sure to include HIIT in your weekly workouts and you won’t be sorry.
Core Exercises – Core exercises such as planks, Russian twists and ab crunches are an excellent way to tone the midsection as well as reduce back fat. Core exercises are also great for building up strength and stability. So, make sure to include core exercises in your workout routine.
Yoga – Last but not least, yoga is a great way to get your body toned and build muscle. Yoga helps to improve flexibility, reduce stress and can help with body awareness. So, make sure to add some yoga to your weekly workout routine and you will be sure to see results.
These 9 exercises are essential for those who want to get rid of back fat and get that toned look. Not only that, but they are also great for building muscle and improving overall health. So, what are you waiting for? Start your journey towards your ideal body today!