Say Goodbye to Back Fat in 9 Quick and Efficient Exercises
Do you long to say goodbye to that stubborn back fat that just wont go away? Youre not alone. Its incredibly common to struggle with back fat, but by following a few simple steps you can bid it farewell without ever having to step foot in a gym! Imagine the freedom that creates! With only 9 quick and efficient exercises you can remove that back fat and let those defined muscles shine. Here are the exercises you’ll need to kick that back fat to the curb:
Starting with standing back flies. This is done simply by standing up straight with feet shoulder-width apart, holding two light dumbbells. Then, from there youll lift your arms to each side of your body, keeping them straight and level with the rest of your body. Do two sets of 10 reps for optimal results.
Supermans are another great way to get rid of back fat. This exercise can be done by lying face down on a mat and lifting your arms and legs simultaneously off the ground while keeping your head and neck aligned. This exercise is well known to be a great back fat burner as it taxes your entire back – upper, middle and lower. Do two sets of 10 reps for optimal results.
Dumbbell Rows are yet another great back fat burning exercise. To perform this movement, start with one knee and hand on a flat surface such as a bench, with the other hand holding a dumbbell (go light!). From this position, pull your elbow straight back and towards your hip in one fluid motion. This exercise really targets the rhomboids, which are major muscles in the upper back. Follow this up with two sets of 10 reps for optimal results.
Narrow Push-ups are also effective in reducing back fat. While on the floor, place your hands slightly narrower than shoulder width apart. From the starting position, lower your body down until your chest is hovering just above the ground. Push back up to the starting position using your glutes and back muscles to power the movement. Do two sets of 10 reps for optimal results.
Lat Pulldowns also help to remove back fat. This exercise can be done with a cable machine, lat pulldown bar, or resistance band. Start by sitting upright with your feet firmly planted on the ground. From this position, pull the bar or resistance band down towards your chest while squeezing your shoulder blades and lats, then slowly release back up to the starting position. Do two sets of 10 reps for maximum results.
Renegade Rows help to target back fat as well. Start this exercise by in a push-up position on the ground, but instead of your hands being flat on the ground, you should hold a pair of dumbbells. Keep your body still as possible throughout the exercise and slowly lift one of the dumbbells to your side, squeezing your middle back as you go. Slowly lower the dumbbell back to the ground and switch arms. Do two sets of 10 reps for maximum results.
Finally Mountain Climbers are a great way to burn back fat. Start this exercise by getting into a push-up position and keeping your hands firmly planted on the ground. From this position, bring one knee towards your chest as your other leg extends behind you and then switch. Alternate as quickly as possible and repeat for two sets of 10 reps for maximum results.
These targeted exercises are sure to help you beat that back fat for good. With consistency and dedication you can eradicate that unwanted back fat without ever having to step foot inside a gym! Embrace the freedom and get ready to show off your newfound toned back.
Those 9 exercises to say goodbye to back fat don’t have to be the end of it though. Here are a few other tips to maximize your back fat reduction.
By reducing processed foods in your diet, you can reduce the amount of fat stored in your body, allowing your muscles to show through and say goodbye to back fat. A high protein diet also helps keep your body from storing fat in the first place, whilst providing your muscles with the nutrients they need to perform optimally.
Incorporating plenty of cardio into your exercise plan is essential too. Doing steady state cardio or HIIT workouts can reduce the amount of fat you store and burn off the fat that’s already there. Make sure to challenge yourself with each workout so that you keep pushing forward and make progress.
Adding a good warm-up before your exercises can help to prime your body and muscles to perform optimally. Spending 10-15 minutes warming up before working out will help to prepare your muscles, joints, and ligaments so that your muscles are free to move more efficiently.
Getting an adequate amount of sleep is important as well. Aiming for 8-10 hours of sleep per night can help to reduce the amount of stress hormones your body produces, allowing you to lower the amount of fat stored in your body. Additionally, getting quality sleep helps to repair and rebuild the muscles you’ve worked throughout the day.
All of these tips can help you improve your back fat situation, and the beauty is you can do it with minimal equipment. Start with the basic exercises above and add in the other tips as your progress allows. Have patience – Rome wasn’t built in a day, and neither were those desired muscles. Embrace the process and you’ll get the results you’re looking for.
If push-ups aare a bit too difficult for you, you can always do modified versions such as half push-ups and wall push-ups. These require less strength and stamina but still target your back and core muscles. They’re a great starting point and can help you build up to more the more challenging exercises. Similarly, if any other of the exercises mentioned feel too challenging at first, introduce modifications so that your body can work to its maximum potential.
Having a plan is key when it comes to losing back fat. If youre serious about reducing your back fat, create yourself an effective routine that challenges your muscles and always strive for progression. Keep track of your workouts, know when to push yourself and when to dial it back, and dont be afraid to ask for help. Having someone to help you stay motivated can make a huge difference.
It’s time to get serious and make your back fat a thing of the past! With the right mindset and determination, you can make that dream a reality. Set yourself up for success by following the tips mentioned above and with consistency your back fat will reduce in no time. Don’t let anyone or anything stand in your way – you can do this!
