Do you want to get those toned arms and shoulder blades? Then start targeting your back fat, the nemesis of many. It’s not easy, but it’s a must do for a fuller, firmer figure. And let’s face it: back fat can be pretty hard to get rid of. But it’s not impossible either. A combination of hard work and dedication, plus the right moves, will do it. Here are some of the best exercises to target back fat in order to get toned.
Ready to get started? Do some bird-dogs. This exercise will not only target the fat around your back but also the rest of your core. Get on all fours, on your hands and knees. Keeping your abs engaged throughout, lift and draw one arm towards the ceiling, then the opposite leg, followed by both. Perform 10 times on each side with a short break in between.
Next up, up to the bar pull ups. Taking a wide grip on the bar, pull yourself up until your chin is above the bar. Gradually lower yourself until your arms are straight. An ideal number of pull ups is between 8 and 10.
Don’t forget to do some rows. Grab a pair of dumbbells and stand with feet hip-width apart. Keeping your abs engaged and knees slightly bent, hinge at the hips and lower the weights towards the ground. Squeeze your shoulder blades together to lift the dumbbells back up. Complete 10 reps.
Time to rock your shoulders! Start with the bear crawl! From an all-fours position, shift one arm forward and lift the opposite leg up at the same time, maintaining a strong core. Continue with the other side, taking 10 steps forward.
If you’ve got some gym equipment, tackle the cable rows. Setup the machine so the rope is at chest level. Take a step back and hold the rope so your elbows are bent and formed a 90 degree angle. Keeping your abs tight and back straight, draw the rope back until your chest squeezes. Pause, then release. The ideal number of rows is 10.
Finally, let’s get those push-ups in! Start in a plank position, on your hands and toes. Keeping your body aligned, lower your body towards the ground until your chest just touches the floor. Push yourself back up, again maintaining a straight form for 10 reps.
Now take it to the mat with some ball mountain climbers! Lay down your mat and position a fitness ball in front of you. Place your hands on the ball, climb up and down with alternating legs, as if you’re running in place. Do this for 30 seconds for 10 sets.
Let’s hit the gym with some medicine ball slams! Hold your ball over your head with arms straight. Slam it down on the ground in front of you, then catch it before it bounces twice. Go for 10 reps.
Now grab a battle rope and let’s get to it. Stand with feet wide apart, arms slightly bent and palms facing up. Move arms up and down, alternating when necessary. Make sure your core is engaged during the exercise. Go for two minutes of battle rope workouts in total for optimum effect.
So are you ready to get rid of that back fat yet? Hop to it with these plank hold exercises. Take a plank position on your elbows, making sure your back and legs are straight. Hold this position for one minute, rest for 10 seconds, and repeat. Now you’re ready to get toned!
Still working on those muscles? Move those arms with some supermans! Lying on the floor, arms and legs spread out, lift your arms, feet and chest off the ground, hold for two seconds, then return to starting position. Do as many as you can without compromising form and complete 10 sets.
Give your core the workout it needs with the knee to chest exercise. With your back on the floor, bring one knee towards your chest while pressing your lower back on the ground. Hold for two seconds, switch sides and repeat until you’ve completed 10 reps for each side.
Now get ready to tone those shoulder blades with some bent over row. Start by standing on an incline bench with a pair of light dumbbells in hand. Making sure the back is straight, hinge forward at the hips and lower the weights towards the ground. Pull the dumbbells back up until your shoulder blades squeeze. Aim for 10 reps.
Nothing quite like a good old-fashioned crunches to get those muscles moving. Lie on the floor with your knees bent and feet flat. Place your hands at the side of your head and draw your abdominal muscles in. Lift your shoulders off the ground and hold for two seconds. Return to the starting position and complete 10 crunches.
Time to stretch those muscles and get into some cobra pose. Lying on your stomach, place your hands flat on the ground and press your elbows into the ground. Lift up your chest and keep your abs and legs engaged. Slowly, take 10 deep breaths.
Feeling a bit tight? Finish off with some sidelying static holds! Lie on your side with your elbow contacting the ground. Fully extend your top arm straight up while supporting your upper body with your foot. Contract your abs and sides and stay in this pose for 10 seconds before switching sides.
Ready to move some more? Start by doing some lying dumbbell press. Lie on your back, knees bent and palms holding a pair of dumbbells slightly wider than your shoulders. Straighten your arms over your chest and pause, before slowly lowering the weights back down and repeat. Aim for 10 reps.
Don’t forget to do some front press up and rows. Stand with feet wide apart, your heels and toes facing in different directions and hold a pair of dumbbells on each hand. Do a press up and once you’re back up, bring both elbows back and row the dumbbells up to your chest. Repeat 10 times.
End your workout with some cable pull. Setup the machine and use the rope handle attachment. With feet shoulder-width apart, draw the rope straight up above your head while engaging your core and back. Hold for a few seconds before going back to starting position and repeat for 10 reps.
So there you have it! Make sure that you’re keeping your diet in check while you’re toning up and watch those back fat melt away. Get dedicated, pick your favorite moves, and watch your dream figure come to life!
