Cut Those Excess Fats Away: An Intense Back Fat Workout Routine.
Are you struggling with the nagging look of excessive back fat? Its time to hit the gym and start toning up those trouble areas. To ensure that you achieve the back of your dreams, you need to develop a workout routine that focuses on the muscles along your spine and spine column. You cant just whittle away unwanted back fat by running or circuit-training alone so heres an intense workout plan to help get those excess lbs off.
First up, begin with the Rows. Start with the Barbell Bent-Over Row and make sure you grip the barbell with your palms down and stabilise the bar against your lower chest. Keeping your back flat, drive the weight up and back, squeezing your back muscles as you drive the bar to your sternum. This will work the mid and upper back muscles, as well as the arms and shoulders.
Jump into Renegade Rows next. This fantastic exercise specifically targets the nerve connections between the rhomboids and the spine which will directly affect the tone in your back and deliver results fast. Start in a kneeling position with dumbbells in each hand, palms facing each other. Extend your arms and hold your body off the ground. Then move one hand and one leg into a lunge position. Now bring the weight to your chest and row back to the start, holding the row position for one second before repeating.
Next up, get those abs and back involved with Stretch Pulls. Get into a standing position with a band or cable station and hold with your hands at your hips. Bring your elbows out to the sides like a chicken and squat. Once in the squat, explode up and back, standing and pulling the arms up and back at the same time. Your core, glutes and back will be in for a treat with this one!
Its time for Deadlifts, everyones favourite exercise! Loaded with weights, keep your back flat and legs shoulder-width apart to ensure that you have a secure foundation for your main lift. Keep your head in line with the spine and pull up the weights with your hips and legs to reach the standing position. As you stand, try to maintain the initial position of your spine.
Finally, end your workout with some Cable Rope Pulls. Pass the Rope around your neck and stand with your feet shoulder-width apart. Push your hips back and bend your knees into a half squat while you pull the rope from your neck up to the eye level. As you pull up, lean back, keeping your arms extended. Make sure to hold the top position for two to three seconds, and then back to the start position.
There you have it 5 exercises for an intense back fat workout routine. Remember to focus on the muscles along your spine column and focus on those rapid fire nerve connections between the rhomboids and the spine. Youll be surprised by the amazing results of this workout!
Take your exercise up a notch and add additional weight when you feel comfortable. As you consecutively do this routine, you will be well on your way to a toned back and a fit you.
When youve got Deep Squats on your routine, make sure to keep your feet pointed slightly outwards with your knees over your ankles. This will help ensure that you keep the tension in your back as you push through the exercise. Contract your core and ensure that your chest is straight up and down no hunching allowed!
Mix up your routine by adding Wall Slides – stand with your back against the wall with your hands raised above the head and ensure that your arm is aligned with the ears. Now, as you slide your palms down the wall like a chair, ensure that your head, shoulders, and upper back are touching the wall. This will help to target the muscles of your upper back to get a toned result.
Workout really hard with Superman Leans. Lie on your stomach and extend your arms outward with your palms facing down. Your legs should be extended and hip-width apart. Now lift your chest off the ground and your torso and thighs off the ground and look forward as you hold the position for 2-3 seconds. Once you feel comfortable with this, add resistance bands to increase the difficulty.
And for the finisher, Medicine Ball Incline. Start with an incline bench and grab a medicine ball. Roll the ball across your body and extend it forward as you twist your body. Return the ball to the start position with control. Repeat this arm and back motion with your right arm and left leg, then move to your left arm and right leg.
So what are you waiting for? Stop procrastinating and get in the gym to work on those back fat woes. Once you get this intense workout down to a tee, youll be setting the standard in no time and a healthy and fit back will definitely be yours. So why wait? Get out there and start shedding that excess fat away!
