Get Slim and Toned With These Powerful Back Fat Burning Exercises
If you’re looking for a way to slim down and tone up your back area, then get ready to start burning away that fat with these powerful back fat burning exercises. Working out can be intimidating, which is why these exercises offer an easier, yet still equally effective way to burn calories and tighten up the back muscles. Contracting all those muscles in your back will help to keep them from sagging and create a more toned, enviable look.
Are you ready to hit the ground running? Here are a few secrets to get you started. Firstly, planks. Planks are great for burning away stubborn back fat and tightening up the muscles in your back. To do a plank, start by laying on your stomach. Then, lift your body up off of the ground using your forearms and toes, keeping your back straight. Hold for at least 15 seconds and repeat for 5-6 sets.
Secondly, supermans are a great way to target your upper back and get your heart rate up. Begin by laying on your stomach with your arms out in front. Then raise one arm at a time, alternating for a total of 10 times. Keep your head and toes fixed throughout the entire set and you should start to feel the burn in your upper back.
Thirdly, swapping out bench presses and chest exercises for bent-over rows is a great way to get more movement through the muscles in your back. For bent-over rows, stand with your feet hip-width apart, hold a barbell or some small hand weights in your hands, bend your knees slightly and hinge forward at your hips, keeping your back straight. Row the weights up to your chest and slowly lower back down to finish the rep.
Fourthly, try doing some reverse flys targeting the rear shoulders and back muscles. To do this, stand with your feet hip-width apart. Hold some dumbbells in your hands and bring your arms slightly forward with a slight bend in your elbows. Lift your arms up to the side and keep them slightly bent as you bring them back down. This should help to target those muscles in your back for a toned, lifted look.
Finally, incorporate more cardio into your routine to help burn away the fat even faster. Cardio can include anything from walking or running, to swimming or cycling. Just make sure to keep your heart rate up for at least 30 minutes a day to get the best results.
By combining these powerful exercises with a healthy diet, youll find that youre able to slim down and tone up your back in record time. Youll be looking sleek and toned in no time and feeling confident in your own skin.
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Stretch Exercises: Stretching out your muscles often is a must to avoid any nasty soreness or stiffness. When it comes to your back, some great stretches include the Sphinx Pose and the Child’s Pose, both of which will help lengthen out your back. To do a Sphinx Pose, start by laying on your stomach and raising your upper body off of the ground, just like you did during the plank. Then, come up onto your forearms and arch your back for 30 seconds to one minute, and repeat as necessary. Or, try the Child’s Pose, which helps to stretch out your back and shoulders. Start by kneeling with your feet touching and sit back on your heels, reaching your arms out in front of you. Hold for at least 30 seconds and repeat for 5 sets.
Bodyweight Exercises: Bodyweight exercises are great for those who dont have any equipment at home but still want to work on getting a toned back. Push-ups are an old and effective way to work the back muscles and can be done anywhere. Start in a plank position and lower your body to the ground until your chest is just an inch away and then push back up. Make sure to keep your back straight throughout the entire movement for maximum benefits. Another great bodyweight exercise to get slim and toned is the Superman. Lie on your stomach, keeping your legs and arms straight and lift your chest and both legs off the ground at the same time. Hold for a few seconds before lowering your body back down.
High-Intensity Interval Training (HIIT): HIIT can be an extremely effective way to blast through that pesky back fat. Not only does it help burn calories, but mixing intervals of high-intensity and low-intensity exercises means youre also working on your anaerobic and aerobic fitness. High-intensity exercises like mountain climbers or squat jumps will get your heart rate up and help to burn off that fat. Then, you can slow it down with a recovery period of jumping jacks or jogging to help flush out the lactic acid. Doing HIIT will help you get maximum results in minimum time.
Core Exercises: Your core isn’t just about your abs! In fact, strengthening your core also helps to strengthen your back for an overall toned and solid feel. Core exercises such as the Superman Plank or the Superman Reach can help to target those core and back muscles for maximum results. To do the Superman Plank, start in a push-up position and rest your elbows on the floor. Make sure to keep your core tight and your back straight and then lift one arm and the opposite leg off of the ground at the same time. Hold the position for as long as you can, and repeat on the other side. The Superman Reach is similar, but instead of lifting your limbs, youre reaching out as far as you can while still keeping your back straight. These exercises are great for not only toning up your back but also targeting your abs and strengthening your core for a stronger, healthier body.
