Burning back fat is one of the most common fitness goals of many individuals. Do you have a burning desire to lose back fat? Picture yourself with an attractive, sculpted back and you will be thrilled. Grow your motivation to get this goal and try these amazing exercises to start the process. You must dedicate regular time, consistency and the right exercises to get rid of your back fat and get a perfectly toned physique.
What’s great about these exercises is that, unlike most weight lifting exercises, they won’t bulk up your muscles. Instead, they will help reduce fat and tone your body. So let’s get started!
1. Push-Ups- This classic exercise will engage your entire body, and help target those hard to keep areas like the love handles. It will help shrink and strengthen your back muscles and make you look even better when wearing your favorite dress or shirt. Use proper form while doing push-ups for best results, and gradually increase the reps and sets.
2. Pilates- This low-impact exercise will help you lose body fat, increase your flexibility and strengthen your core which will improve your posture. Pilates is much more than just a workout, it is a mind-body connection that helps you maintain healthier ways of moving that reduces back fat and improves the shape of your body.
3. Bent-over fly- Lie face-down on a flat bench and hold a pair of light to medium-weight dumbbells. Get into a bent-over position and keep your arms straight. Stretch your arms on the side, in a “V” formation, until your shoulder muscles contract then slowly move the dumbbells back to the starting position. Do 3 sets of 10 reps.
4. Rowing Machines- Apart from helping maintain a healthy weight, rowing is low-impact and protean exercise. Creating a “rowing motion” with your body will help to reduce love handles and tone your entire body. Enjoy a good workout and blast those back fat away.
Now that you know the basics of the targeted exercises, make sure to include them in your routine to maximize the results. Start with 3 workout days and raise it to 5 days for better results. Also, don’t forget to incorporate some cardio!
Here are a few more exercises you can add to your routine:
1. Push Up Plank Shoulder Taps- This exercise will not only target the muscles in the chest and arms, but also the back muscles. Start in a plank position and tap one of the shoulder with the opposite hand then alternate between sides.
2. Bent-Over Walkouts- This exercise helps to develop strength and stretch the muscles in the mid-back. Place hands on the floor and walk on your hands forward until the arms are aligned with upper body. Hold the position for 2-3 seconds and walk back to starting point. Repeat 3 sets of 10 reps.
3. Reverse Fly- This exercise focuses on the muscles that keep your shoulder blades back. For this exercise you will need a pair of light dumbbells or hand weights. While standing, hold the weights bent at the elbows, palms in line with your torso. Extend your arms to the sides and out in front with the palms facing down. Bring your arms back to the starting position.
4. Bicycle and Jackknife Crunches- This exercise primarily targets the ab muscles, but it also helps to improve posture and sculpt your back. Lie on the floor and lift your legs off the ground. Keep your legs in a 90° angle and pull your chest towards your knees. For a more challenging exercise move both legs in an alternating motion think of it as “pedaling”.
5. Trapeze Pulldown- This exercise primarily works the lats, the muscles that run down the sides of your back. Use a trapeze set or a lat pull-down machine and pull the bar down to the upper chest area, with the arms fully extended and repeat the exercise. Try to keep the chest upright the entire time.
6. Ring Rows- This exercise will help to reduce fat and work your arms and back. Hold onto the rings with your arms straight and pull your chest towards the rings. Make sure you keep your body in a straight line and repeat the exercise.
7. Kettlebell Swings- Kettlebell Swings will work the back muscles as well as other core muscles. Stand with feet shoulder-width apart and bend your knees slightly while keeping your back straight. Swing the kettlebell up to the eye-level and back and repeat the exercise for 2-3 sets of 10-15 reps with the right weight.
When it comes to achieving whatever goals you might have, the truth is what matters is consistency and passion. Give your best shot and, above all, remember that changes aren’t made overnight and you will have to put in a lot of hard work to get that sculpted back. Are you ready to cut that flab?
