We all have those stubborn areas that just won’t shift away no matter how hard we work out. Nobody wants to be walking around with a back that looks like a mantlepiece, right? Well, look no further for a solution. Pumping up your metabolism and working your back will help you slim and tone it up in no time! Here are 9 exercises to get you started:
1. Cable Rows: Build yourself a strong foundation to prevent injuries by doing cable rows to maintain correct form and the right posture. Face the machine and use your back muscles to pull the weight back.
2. Back Extensions: Back extensions target your lower back muscles and gluteal muscles. If your core is weak these are especially beneficial. Do them on a stability ball, if you have one, for an increased challenge.
3. Lat Pulldowns: Hit your lats and shoulders with this move. Grasp the bar with an overhand grip and pull it down to your chest. Remember to keep your shoulders down and press your chest forward while contracting your abs for ultimate effect.
4. Bent Over Barbell Rows: Add some heavy weights to this move for a greater challenge. Keeping your back straight as it can cant be stressed enough, perform this exercise slowly and with control to reap the rewards.
5. Chest Supported Rows: Ideal for those with weaker lower backs and those that don’t have access to a pullup bar. Similar to bent over rows, these will target the upper lats and mid-back muscles well.
6. Single Arm Dumbbell Rows: A great compound exercise that works multiple muscle groups, while targeting your shoulders and lats. Position one knee and the same side arm on a bench, and your other foot on the floor.
7. Reverse-Grip Bent-Over Barbell Rows: Great for targeting the fibers in the upper back. Make sure you don’t arch your back, keep it flat as a pancake to ensure optimal form.
8. V-Ups: An amazingly effective yet challenging exercise that targets the core muscles, lower abs, and even your back. You can make it easier by modifying the move and adjusting the ab level as needed.
9. Reverse Snow Angel: A unique move which targets the lower back and obliques with ease. Just remember to keep your arms straight when you move them forward and backward, as if making snow angel wings on the floor.
Have you got the idea? Get to it and burn that back fat in no time! The movements may seem simple, but don’t underestimate the power of compound exercises involving higher calorie burn! But that’s not all you need to do to slim that back. You need to keep a check on your diet and cut down on those fatty foods if you want to see results. Exchange that juicy burger for a nice lean protein or salad; your waistline will thank you for it! Additionally, when you incorporate cardio into your routine it helps to burn that cussed fat quickly.
Yoga can be an added advantage. Not only does it increase lung capacity and muscle tone; it also helps to relax the muscles that target the back, acting as an effective fat burner. Some of the poses like the Cobra, Triangle and Bow are especially beneficial. Keep a track of your progress and work your way up to the more difficult poses.
High intensity interval training is one of the most effective ways of burning fat, not just in the back area but all over the body. Working out while increasing the intensity a bit, then scaling it down and then repeating again works wonders. Even if you have limited time and you can’t go for a whole high intensity workout, you can still incorporate HIIT into your routine by mixing bursts of intense activity between your light exercises.
Strength training days target your whole body for quicker fat burning, focusing on your core, arms and legs in addition to your back. Try adding weights to your cable rows and back extensions to make your workout more challenging. And don’t forget to warmup before beginning your strength training sessions!
Finally, resist the temptation to just give up on your fat burning dreams. Your body needs time to adjust to new workouts and diets. Stick with it and find your commitment level. Take it slow and steady and include regular rest days required for growth and repair. Make sure you set realistic goals that you can actually follow, and then add some bonus goals for even more motivation!
You may think your metabolism is something that can’t be changed or improved upon, but the truth is that there are several ways to get it revved up. And any one of these 9 exercises we just mentioned is sure to get your back fat-burning engine going– if you push yourself! So what are you waiting for? Start the workout now and be proud of the new healthy you!
