From the well-defined curves of a well-sculpted back to the jiggles of unwanted back fat, achieving a perfect body silhouette does come with its fair share of challenges. But if you’re feeling down and out about bulging back fat, the good news is, there are workouts which you can do to reduce it. Here are five killer workouts to power through back fat and achieve the body of your dreams:
1. Reverse Flies: This exercise targets the muscles in your back, which in turn will lead to a reduction of unsightly fat. To perform this exercise, stand up tall and hold a pair of dumbbells in your hands. Bend your knees slightly and bend forward at your hips. Keep your back straight and keep your feet steady as you spread your arms apart, leading with the elbows. Do 30 repetitions and three sets of this exercise.
2. Push Ups: A classic exercise which works wonders for the back muscles. Start by assuming the push-up position with your hands and feet firmly planted on the ground. Lower your body while keeping your back straight, and then push back up. This exercise should be done for three sets of 10 repetitions.
3. Pull-Ups: Pull-ups are also great for reducing back fat. To perform this exercise, hold yourself securely with your hands on a pull-up bar. Lift your body up and then slowly lower about four to five seconds. Repeat this process nine to 10 times.
4. Barbell Rows: This exercise requires a weight bench and barbell. Lie on the bench with the barbell above your chest. Grab the barbell with an overhand grip and lift it until your arms are parallel to the floor. Then return to the starting position and repeat nine to 10 times. This exercise should be done for three sets.
5. Bent-Over Rows: This exercise challenges both your back muscles and the fat layers that surround them. Start by standing with feet apart, bent at the waist, and holding a dumbbell in each hand. Bring the weights up to your chest by contracting your back muscles and then slowly lower them. This exercise should be done for three sets of eight to 10 repetitions.
These five exercises are guaranteed to sculpt your back and reduce the fat surrounding it. For even greater results, incorporate them into your regular exercise routine. Doing so can help you see fast and effective results in no time.
To maximize the results of these moves, combine them with a healthy and balanced diet. Eating right will help reduce fat and increase muscle mass, giving you a toned body and complete silhouette. Make sure to include nutrient-rich, low-calorie foods that are beneficial to both your body and your overall health.
Combining aerobic exercises with muscle building exercises is also key. Step up your workout with running, jogging, biking, swimming and other activities that get your heart rate up. Doing so will help you turn fat into energy and burn calories quickly, as well as sculpt your body to reveal its true figure.
Lastly, proper form is just as important. Make sure to perform your exercises with precision and strict form in order to really hit those key muscles and get the most out of your workout.
To sum up, don’t let your back fat keep you from unveiling your perfect physique. Utilise these five killer workouts in your exercise routine and you’ll be able to say goodbye to your back fat in no time. So what are you waiting for? Start working out today and power through back fat!
On top of these five key workouts mentioned above, there are a variety of other exercises you can to do to reduce stubborn back fat once and for all. Bodyweight exercises such as planks, bridges and supermans can help you burn all the back fat you don’t want. Start by facing the floor with your arms extended in front of you and your body straight. Lift your body by slightly arching your back and squeezing your glutes. Hold the position for about five seconds then slowly lower your body to the floor. Do three sets of 10-15 repetitions.
Secondly, resistance exercises such as bent-over laterals and band pull-aparts target your middle and upper back muscles to smoothen and strengthen your spine. To do bent-over laterals, stand with your feet shoulder-width apart. Once you’re comfortable, bend your knees slightly and tilt your torso forward to slightly below parallel. Once in the position, hold one end of the dumbbell while the other is tilted back, arms stretched but not completely extended. Slowly lift the arm with the weight, keeping the elbow and wrist straight and slowly bring it to the other side of the body.
Thirdly, one of the best exercises to sculpt your back is the facing-down rear delt fly. To do this, you’ll need a bench and some light or medium weight dumbbells. Start by lying down on the bench, face-down with your arms straight and feet firmly planted on the floor. Slowly lift the weights and squeeze your shoulder blades together until the arms are parallel with the floor. Hold for a second, then slowly lower back down. Make sure not to use your lower back muscles to control the motion.
Fourthly, you can also target the back with exercises such as bent-over cable rows. Sitting on the bench, place one end of the cable under your right foot. Lean forward, place your right hand on your left knee for support and grab the middle of the cable with your left hand. Keep your back straight and pull up your arm close to your body. Return slowly to the starting position and repeat the same number of reps on the other side.
Lastly, swimming is an excellent way to tone up while also burning back fat. You don’t even have to bother with transferring between breaststroke and freestyle – just a simple doggy paddle is enough! All you have to do is find a body of water and the gravity will take care of the rest. Just make sure to go consistently and your results will come quickly.
In conclusion, if you’re fed up of that bulging back fat, it’s time to take action and make those dreams of an impressive back a reality. Through a combination of compound exercises, resistance workouts, and aerobic exercises, you will have the tougher and toned back you’ve always wanted in no time at all. So what are you waiting for? Get ready to power through back fat and slip into that brand-new outfit you’ve had your eyes on!
