Target Your Back Fat & Build Definition with These 5 Exercises!
Raising our arms to wave hello or goodbye. Raising our arms to dance with our friends or take a celebratory photo. We all do it. But what about when we raise our arms and just… don’t? For many, the dreaded ‘back fat’ can hold us back from living our best lives. But it doesn’t have to be this way! That’s why we’ve put together five exercises to help you target back fat and build definition.
The first exercise is our ‘dumbbell rows’. Influencers everywhere are raving about this exercise, and now it’s your turn to get in on the action! Grab a pair of dumbbells, preferably one a bit heavier than the other. Start with your feet shoulder-length apart and anchored firmly to the floor. Using your core, slowly lift the heavier of the two dumbbells up to your chest with your palms facing up and the other hanging at your side. Lower the weight back down and switch to the other side. Feel the burn yet?
Your second exercise is crunches. Don’t let crunches be part of the dreaded routine! Instead, use crunches to target your back fat. Lie on your back with your lower back and shoulder blades glued to the ground. Interlace your fingers together and place them at the base of your skull. Starting in a resting position, lift your upper body off the floor. Crunch up to the starting position and then lower yourself back down gently. Contract your abs throughout the entire motion.
The third exercise is known as a ‘reverse pulldown’. This exercise is amazingly effective for when you’re trying to target large areas. Strap on a resistance band and loop it over a high bar or even a sturdy door knob. Next, face away the knotted bar and grab the band securely in both hands. Using your back muscles and once you’re firmly grounded, pull the band down towards the front of your body. Keep it close, and keep contracting those back muscles!
Now, for a bit of variety, pull-ups are the perfect exercise to help you reach your definition goals. If you don’t have access to a pull-up bar or tree branch, you can use a TRX or even a towel looped over the back of a sturdy door. With a firm grip, pull yourself up and back, hold for 2-3 seconds and release into a gentle lower.
Last but not least, let’s do an exercise you can do anywhere – planks! Start by lying on your stomach. After that, push your body up so that only your forearms and toes are touching the ground. Keep your back strong and your core tight. Make sure you don’t let your hips drop or rise too high! Hold for 20-30 seconds and then lower yourself back down.
Ready to take it to the next level? Building more muscle tone requires more strenuous exercises. Start by laying face down on the floor, making sure that your abs are tight and that your lower back is kept straight. Every 30 seconds slowly raise your arms and legs off the ground, maintaining your back angle. Hold these extensions for a few seconds and lower back into the starting position.
Following these four exercises can help improve your back definition. You can find great exercises to work your back muscles, such as a traditional pass-throughs, resistance band pull-aparts, and hyperextensions. As these are an advanced exercise, it is important to work up to them slowly. Start with lighter weights and progress as you get comfortable.
If you have been neglecting your back muscles, then now’s the time to target them and start seeing results! Try adding some rows into your routine. Start with the barbell row, but don’t be afraid to switch up your routine once you’re feeling ready. Keep that weight heavy but manageable and make sure your core is engaged the whole time.
Finally, don’t forget about good old fashioned cardio and stretching. This can not only help sharpen your back muscles, but it can also help reduce fat that may be impeding your definition goals. Try rowing machine sessions or short sprints for high-intensity interval training. To relax and target large muscle groups, yoga or Pilates can do the trick.
Your back muscles are more than just a support system, they are the foundation for building more strength throughout your routine. With these five exercises you will be able to target your back fat and build more definition. Put the time in, and you will see the results trust us, it’s worth it! So, what are you waiting for? Start building the back of your dreams and rock those tank tops and strapless dresses with confidence!
