No More Back Flab! Get Fit with These Powerful Exercises & Visual Demonstrations
Being fit and in shape has become such an important part of today’s society. You can feel the pressures on all of us to stay in shape, especially for women. But what if you feel your back flab and lower back-fat is taking over your life? And it’s not something you want to flaunt around in your summer wardrobe? Well don’t stress, because no more back flab is here! With these powerful exercises and visual demonstrations, you’ll be able to get fit in no time!
Firstly we will start with power exercises you can do at home. Lunges are an ideal way to build the muscles of your thigh and calf muscles, and also target your back. Start by standing tall with your legs slightly wider than your hips. Bend one knee so your thigh comes perpendicular to the floor, and your legs form two 90 degree angles. Then straighten the back leg into a forward lunge. Do between 10 and 20 reps, and then switch to the other leg. Keep your chest lifted and keep the abdominals engaged.
You can also use a resistance band to do scapular retraction, which helps strengthen the muscles in your back. Begin by looping one end of the band around a secure anchor point, such as a table leg. Sit in a chair, with feet flat on the ground in front of you, and hold the other end of the band with both hands, palms facing. Extend your arms out in front of you and keep them at shoulder height while you resist the pull of the band. Slowly draw your shoulder blades together and hold the resistance band for 10 seconds. Release and repeat for 10 reps.
But which exercises are the most effective for getting rid of back flab? The bicycle crunch is one of the best core exercises for this as it targets both the lower abs and obliques. Lie down flat on your back, bending your legs and bringing your hands behind your head. Lift your shoulders up in a crunching motion, whilst bringing your right knee and elbow close together towards each other. Then repeat the same movements with the left leg and arm. Do 1 to 3 sets of 12 repetitions, repeating the movement on both sides for each set.
Visual demonstrations are another great way to help you get the hang of the right form and make sure you get the most out of your exercises. For example, glute bridges are key to strengthening and toning the gluteus maximus and hip flexors, which has a great effect on your waist and reduces back fat. Lie on your back with your hands at your side, and bend your knees with your feet flat on the ground. Push your hips up towards the ceiling as high as you can, then hold it at the top for 5 seconds. Squeeze your glutes at the top, then release on the way back down. Aim for 3 sets of 10 repetitions.
You may be feeling overwhelmed with these different exercises, so give yourself some extra support and motivation with a fitness tracker. Not only do they keep track of your progress and continuously motivate you to do better, but most also come with a bundle of different exercise programs and activities that you can do to keep fit. They also give an insight into how your overall fitness is going, and can be tailored to your fitness goals.
If a gym session is more to your taste, a circuit class might be ideal for spiking your heart rate and building strength and balance. Circuit training is a fast-pace way to complete several exercises in one workout. Each exercise is performed for a certain amount of reps before you move onto the next exercise. In this way, you can vary the intensity and rep range depending on your needs and fitness level.
Want to take it to the next level? Tabata is an excellent way to burn calories and increase aerobic capacity and muscle endurance at the same time. It consists of 8 rounds of 20 seconds of high intensity exercise followed by 10 seconds of rest. It’s a great way to break out of a fitness rut and bundle all your exercises into one killer session.
For those looking for a more weighted journey, free weights are a great option for sculpting the body. Doing squats and deadlifts will help build the strength in your back and should be part of any workout routine. Squats focus primarily on your quads, while deadlifts build strength in the lower back at the same time. Aim for 3 sets of 12-15 reps for both exercises.
On the other hand, cable machines are a great way to tone and strengthen your entire body. Choose a weight and perform exercises like squats, chest presses, pull-downs and lunges. Move in slow and controlled motions, contracting the muscle on the concentric portion, and going as slow as possible on the eccentric portion of the exercise. Aim for 3 sets of 10-15 reps.
Bodyweight exercises are also an effective way to build strength and reduce back flab. Burpees are a great full body exercise that will target the whole body, forcing your heart rate and breathing rate to increase. Start standing tall, then lower into a squat position with your hands on the ground in front of you. Jump your feet back, into a plank position, and then quickly jump your legs back into the starting position and jump in the air as high as you can with your hands above your head. Try and do 3 sets of 15 repetitions.
Finally, another great core exercise is planks. Start by getting onto all fours and then extend your elbows and toes so your body is in a straight line. Engage your abdominal muscles, and hold for 30 seconds to one minute, and repeat 2-3 times. This will not only strengthen your stomach muscles, but also your entire back as well.
Don’t have access to gym equipment? No problem – incorporate bodyweight exercises into your routine. Pushups are not only a great upper body exercise, but also work on your core and back strength by engaging the abdominal and shoulder muscles. Start with 3 sets of 10, making sure to bring your chest down to the ground before pushing back up.
For an extra challenge, jump squats can really make a difference. Start in a squat position with the knees bent deeply, then jump up as high as you can. Return to the squat position and repeat 10 times. This exercise will help build strength in the quads, hamstrings, glutes and back to get rid of that back flab.
To work on the oblique muscles (mommy tummy) try mountain climbers. Start in a plank position with your hands under your shoulders, core engaged and feet together. Jump one foot up towards the opposite elbow, and then switch legs as if you were running in slow motion. Do 3 sets of 20 repetitions to get maximum results.
Not sure if you’re doing it right? Well, tension bands are an inexpensive and easy way to check your form and practise your movements. Start by looping the band around something secure, like a tree, then grab one end of the band with both hands. Take a big step backwards, so that your arms are extended. Squat down and pull the band towards you, making sure to keep your spine and neck neutral. Do 3 sets of 10 repetitions, going slow and controlled.
Yoga is also great for toning and strengthening your body and going one step further to target those deep core muscles. Find a video online or go to a class, and focus on poses that include backbends like the cobra pose. Lie on your stomach, placing your hands beneath your shoulders. Press firmly into your hands as you lift your chest off of the ground. Feel a gentle arch in your back and keep your hips pressed firmly. Do this for 10-30 seconds before releasing back to the ground.
If you want to increase the intensity, add a medicine ball into your exercises. For chest press, lie flat on the floor, with your legs bent and feet flat. Hold a medicine ball above your chest, and start the movement by pushing the ball into the ceiling with both hands. As the ball travels up, ensure that your hips remain pressed flat into the ground. When the ball reaches its peak, lower it slowly back to the starting position. Do 3 sets of 10-12 reps.
Mountain climbers are also great when using a medicine ball. Begin in a standard plank position, with your hands on the medicine ball. Press up in a crunching motion and bring one knee up towards your chest, then quickly alternate to the other leg, pushing up and into the ball. Aim for 3 sets of 10-15 reps.
Another great exercise to build strength and reduce back fat are a combination of bicep curls and shoulder presses. Start standing upright and hold a pair of weights in each hand. First, bend your elbows and bring your hands up towards your shoulders, then rotate your hands and press your arms vertically upwards towards the ceiling. Lower your hands back to your shoulders before bringing them back down. Do 3 sets of 10-12 reps for maximum results.
Finally, don’t forget back rows can help strengthen those postural muscles and improve your posture. Start by standing in front of a secure anchor point, such as a cable machine. Grab the cable handle with both hands, and step back with one foot. Bend your knees slightly, and keep your arms straight out in front of you with a slight bend in the elbows. Pull the cable handle in towards your stomach and squeeze your shoulder blades together on the way back. Do 3 sets of 10-12 reps.
Well, there you have it – no more back flab! With these exercises and visual demonstrations, you’ll be back to feeling fit and confident in no time! So what are you waiting for? Get out there, grab a resistance band and start cranking out those reps!
