Do you yearn for a slimmer, stronger, curvier body shape? Are you annoyed by unsightly back fat that plagues your silhouette? Zap your back fat with these super effective exercises and bid goodbye to those bothersome bulges and hello to a body you’ll love! It’s easy to reduce your back fat and make a noticeable difference in your figure; this special workout will help your muscles become more defined and leave you feeling stronger and looking more toned. You don’t need to put in too much effort for a great result, just 20 minutes of your time a day!
These exercises are designed to target hard-to-reach spots where fat like to hang out. These moves also give your back a beautiful, sculpted definition. Start with hip bridges, the basis of any toning regime. Lie on your back and bend your knees to 90 degrees, with your feet flat on the floor. Then raise your hips up off the floor, contracting your glutes and hamstrings. Hold the contraction for 10 seconds and slowly lower back down. Aim for three sets of 10-15 hip bridges to start tightening your glutes & working your lower body.
Next, move on to side-lying clamshells. This motion is not only great for activating the gluteus medius but it strengthens the lower spine and obliques and improves balance. To perform this exercise, lie on your left side with your left elbow directly underneath your shoulder. Keep your feet overlapping at a hip distance and your legs at a 90 degree angle. Then stabilizing your core, lift your right knee to the ceiling while keeping your feet in contact with each other. Lower back down and repeat. Go for 10-15 reps then switch to the other side.
If you’re ready for something more dynamic, try an exercise like bird-dog. This exercise strengthens your core while also targeting the tough-to-tone back of the shoulder area. To begin, get on all fours and ensure your wrists are under your shoulders and your knees are under your hips. Begin by extending your left arm and right leg, keeping your hips and shoulders level and abs tight. Hold for 5 seconds and return to the starting position. Alternate between sides and see fitting this into your routine for maximum results.
Are you up for even more of a challenge? Then bicycles are for you! Lie on the floor, put your hands behind your head, and bring your knees up to about a 45-degree angle. With your back flat, press your lower back into the ground and contracts your abs. From this position, lower your right elbow to your left knee while straightening your right leg. Then switch and bring your left elbow to your right knee. Repeat 10 times and aim for two sets.
Ready to finish? Nothing says ‘bye-bye back bulge’ like superman! To complete this powerful pose, first position yourself on all fours. Engage your pelvic floor and abs while extending your right arm straight out in front of you and then your left arm. At the same time, extend your right leg and then your left. You should feel your glutes, hamstrings, and core muscles working simultaneously. Try to hold the pose for 30 seconds and aim for two or three reps.
Now that you have some solid exercises, try to challenge yourself a bit to maximize your workout. You can repeat the same exercises a few days a week or increase the intensity by incorporating resistance bands or weights. For more of a cardio effect, aim to do at least 30 minutes of moderate-intensity exercise such as walking, jogging, or cycling. Whatever-you choose, you’re sure to trim down that stubborn back fat and wave good-bye to love handles!
