Put an End to Your Back Fat with These Simple Exercises

Put an End to Your Back Fat with These Simple Exercises

Do you dread taking off your shirt at the beach, pool, or the gym? Don’t worry, everyone’s got those little bits of back fat or those annoying rolls. But, with a few simple exercises, you can goodbye to the days of dreading taking off your shirt. Put an end to your back fat with these exercises.

As with any workout, start by warming up for around five to ten minutes. Stretch and loosen up the muscles of your back and core to maximize the benefit of the workout. You can do light cardio, such as jogging or a quick jump rope session, to get your body ready for the workout.

Next, start with some broader more general exercises which targets the whole back. An easy exercise to get you started is the “Superman.” To do this exercise, lie on your stomach with your arms and legs extended. Engage your core and glutes while simultaneously raising your arms and legs. Your arms and legs should be straight the entire time. Hold this position for a few seconds before lowering back to the floor. Repeat this for at least 10 repetitions. Try and move the arms and legs individually to target different areas and complete two sets for optimal benefit.

After performing the “Superman,” move onto a more targeted exercise. Try the bent-over dumbbell row. Hold a small dumbbell in one hand before bending your knees and leaning forward slightly. Once you have found your balance, raise your hand holding the dumbbell up to your chest. As you lift, make sure to engage your lats and core. Lower your arm back down and repeat for 12 – 15 reps, then switch hands.

You can also perform a variation of planks to tone up your back. Try the alternating bird-dog exercise. Start on all fours with your arms and legs straight. Engage your core before lifting your opposite arm and leg simultaneously. Hold this position for a few seconds before returning the limb to the ground. Switch sides and repeat 12 – 15 repetitions. This exercise emphasizes the core, but also works to activate the muscles of the back.

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Finally, give your obliques some love with the side standing cable crunch. Attach a cable to a low pulley and adjust the tension. Grab the cable and stand with one side towards the pulley. Bring the cable over your shoulder, engaging your obliques and core. Then, contract your core and drive your elbow into your side as you crunch inwards. Exhale as you contract and hold for a few seconds before returning to the starting position. Do two sets of 12 – 15 reps for each side.

Incorporate these exercises into your routine to help tone up your back quickly and easily. Try and fit a session into your daily or weekly routine for better results.

Need more exercises to target your back? Give the single-arm cable row a try. To do this exercise, stand straight with feet hip-width apart, and hold the cable in one hand. Lean forward slightly as you drive your elbow up towards the ceiling, squeezing your back. Return to the starting position and repeat for 12 – 15 reps. Alternate sides and complete two sets for optimal benefit.

For a more intense workout, you may also want to add in some weight-training exercises. Weight training provides resistance that allows you to build lean mass and destroy fat, helping you perfect the bikini body. The barbell row is a great exercise for your back, and helps to build its strength and stability. To perform this exercise, stand with your feet shoulder-width apart, holding the barbell in your hands, palms facing down. With a slight bend in your knees and your back flat, drive your elbows up towards the ceiling, pulling the bar into your midsection. Hold for a few seconds before returning to the starting position. Complete two sets of 12 – 15 repetitions for best results.

Need something a little more intense? Intermediate lifters may want to try the reverse barbell row or V-bar machine row. This workout is designed to target the harder to reach muscles below the shoulders, helping you to burn fat and create a more defined look. Stand with your legs shoulder-width apart with the barbell slightly below your knees. Squeeze your shoulder blades as you drive your elbows up towards the ceiling, pulling the bar up towards your mid-section. Hold for a few seconds before returning to the starting position. Complete two sets of 12 – 15 reps to maximize the benefit.

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Want something that will give you an extra burn? Incorporate the close grip pulldowns into your routine. To perform this exercise, adjust the cable to the shoulder height and hold it with an overhand grip, slightly wider than your shoulder-width. Sit straight and keep your back flat. As you exhale, drive the cable towards your chest engaging your back and biceps. Hold for a few seconds before releasing back to the starting position. Complete two sets of 12 – 15 reps for superior sculpting.

Ready to take it one step further? Give the rear delt fly a try. To perform this exercise, stand with your feet hip-width apart and dip your torso slightly forward. Hold a small dumbbell in each hand and raise your arms out to the side at an even height. Your arms should look like a “T” shape. Retract your shoulder blades and slowly bring your hands together in front of your body. Hold for a few seconds before releasing back to the starting position and repeat. Do 12 – 15 reps in two sets for maximum benefit.

Still need some more variations? Tap into the power of yoga for a more holistic approach. Try the Downward Dog Pose. Begin in a plank position before slowly shifting your hips towards the sky until your body creates an upside-down “V” shape. Make sure to keep your core engaged for balance and keep your back flat while pressing your chest down. This pose helps to build strength and increase flexibility while toning your back muscles. Hold for a few seconds and repeat.

Finally, move onto the Bridge Pose to isolate the back muscles and stabilize your core. Lie on your back with your legs bent in front of you. Put your feet flat against the floor and your arms on either side of your body. As you exhale, push your hips up towards the sky, squeezing the glutes and pushing the chest towards the chin. Engage your core and ensure your hips remain square. Hold this pose for a few seconds before returning to the starting position. Even just a few of these exercises every day can help you get rid of that back fat quickly and efficiently.