You can’t lose weight only on your back, of course, but you can focus your strengthening and toning exercises on that muscle area. We’ll show you how!
How to Get Rid of Back Fat
The hardest reality about losing weight is that you can’t just circle a specific spot on your body and melt away the fat. It takes smart full-body training to really burn fat, and you’ll see the results all over. What you can do is focus your strengthening and toning exercises on one muscle area to isolate a trouble spot and really define those muscles—which, when combined with cardio (running, elliptical, whatever form you like best and will actually stick with), will give you the results you want.
If back fat is one of your biggest body hang-ups, focusing on strengthening that area is key—and yet, it’s often overlooked. “In general, in terms of lifting and weight training, women neglect their lats and their upper back more than any other muscle group,” notes NYC-based fitness expert and celebrity trainer Kira Stokes. “We’re always more concerned with what we immediately see in the mirror, which is the front of the body. Your back is probably the last part of the body that most women really think about.”
But strengthening your back muscles is incredibly important—and not just for aesthetic reasons.
Working these muscles also improves posture. “Your posture doesn’t just stem from your lower back,” Stokes notes. “It’s the upper back and the rounding of your shoulders, too.” And poor posture, aside from making you seem less confident when you walk into a room, can actually create the illusion of back fat, even if you don’t have it. “The minute you start to focus on your back body, your posture is going to improve,” Stokes adds.
10 exercises to get rid of Back Fat
Bulging fat is unwelcoming and annoying, and if it is on your back, your favorite backless dress will have to remain hanging in the closet.
The common causes for extra pounds on the back are being significantly overweight, poor eating habits, lack of regular exercise, certain medical conditions, certain medicines and sometimes even genetics.
However, the level of specific hormones also has a great effect on the amount of fat in your body. Hormones like thyroxine and insulin are the major contributors to fat deposition. While low levels of thyroxine (hypothyroidism) lead to bulging back and bra flab, resistance to insulin is linked to bulging thighs and love handles.
Before you delve deeper into the process of losing pounds, it is important to understand that it is hard to circle a specific spot on the body and melt away fat. And if it is your back that you wish to tone, you may have to work really hard, for it takes full-body training and a rigorous exercise routine.
What you can do is define and focus on certain muscles in the trouble area for proper toning and sculpting. Combine this with your favorite cardio exercises and you can get the desired results in no time.
The whole process of shedding fat from the back is quite involved. You need to learn proper exercises specifically targeting your back muscles, things to do and avoid, dietary requirements and much more.
Pull-ups is an all-round exercise routine that tones and sculpts all the different muscles in your body, including your back muscles and your biceps.
- Grip a pull-up bar with your hands about shoulder-width apart and hang.
- Pull your body up by pulling your elbows toward the floor.
- Keep pulling until your chin passes the bar.
- Lower down until the arms are straight.
- Repeat 5 to 10 times.
Also, you can try any of the following variations to the routine:
Normal pull-ups – Using your palms facing out, grip a bar. Pull your body up, placing all the weight on your hands. Remove your feet off the ground and go hanging. Do this twice, in sets of 10, every day.
Negative pull-ups – Hoist yourself up on something and get into a pull-up position against the bar. In a controlled movement, lower your body down slowly.
2. Dumbbell Row
This workout targets your arms and upper back. This not only tones your arms but also works on your back muscles to cut down static and bulging flab.
- Place one knee on a bench, couch or table.
- Grab a light dumbbell weight (3 to 5 pounds) in the opposite hand.
- Slightly bend forward with your back flat.
- Pull your arm back straight as if in a rowing position, contracting your upper back and keeping your elbow in next to your body.
- Do a full set of 12 and then switch arms.
- Do this once every day.
If you do not have dumbbells, books or any other articles of similar weight should suffice.
3. TYI Exercises
The TYI exercise is a great routine that works on your rear delts, important posture muscles, for toning and sculpting your back.
- Lie on your stomach on the floor (or balance on a physio ball).
- Engaging your back slightly, lift your chest.
- Move your arms up and out into a T-position.
- Release and then move into a Y-position.
- Release and then move them into an I, with your arms reaching out straight above your head.
- Perform 12 to 15 sets of TYI once daily.
Push-ups is one of the most effective exercises that uses your own body weight to burn off the excess fat and tone your lower back.
- Get into a standard push-up position.
- Place your hands on the ground wider than shoulder-width apart.
- Engage your back and slowly lower into a contracted position toward the floor.
- Hold at the bottom for 3 seconds and push back up, contracting the chest.
- Perform a couple of sets of 10 once in the morning. As you acquire strength, you may increase the count.
5. Hip Twister Plank
The hip twister plank is an amazing abs and back sculpting workout that trains and tones your upper and lower back, shoulders, glutes and quads.
- Begin in a forearm plank position.
- Slowly drop one hip to the ground and rotate your torso.
- Keep your shoulders above the elbows.
- Now, in a controlled motion, rotate your torso to the opposite side and drop your other hip to the floor.
- Stop in the middle of rotations to gain control of your balance.
- Do 15 to 20 repetitions once every day.
6. Tricep Dips
Tricep dips is a basic body weight exercise that helps tone your upper back muscles, arms and shoulders.
- Sit on a stable bench, chair or stair.
- Keep your hands shoulder-width apart and elbows slightly bent.
- Stretch out your legs in front of you with a slight bend in the knee.
- Gradually with the support of your arms, lower your body toward the floor.
- Form a 90-degree angle at the elbows.
- Now, straighten your elbows and raise your body to the starting position.
- Complete 15 to 20 repetitions at a time. The entire down-and-up movement makes 1 repetition. Practice this once daily.
The superman exercise is an amazing full-body workout for toning your lower back muscles, shoulders, glutes, hamstrings, abs and arms.
- Lie down on your stomach.
- Extend and rest your arms overhead on the floor, palms facing down.
- Lift your head off the floor and align your neck and shoulders.
- Bend your arms and legs slightly.
- Simultaneously lift your arms and legs a few inches off the floor (in a flying position) without moving your torso.
- Flex and arch your lower back as much as you can. Stop when you feel muscular tension in your arms and shoulders.
- Hold the posture for 3 to 5 seconds.
- Slowly lower your arms and legs to the floor.
- Repeat this 12 to 20 times daily and stop when your back muscles fatigue.
8. Bridge Knee Lift
The bridge knee lift is an excellent body toning workout that targets your lower back, butt, hips, inner thighs and hip flexors.
- Lie down on your back.
- Bend your legs and place your feet on the floor, beneath the knees, arms at your sides.
- Tighten your stomach muscles and slowly lift your hips, keeping them aligned with your shoulders, lower back and knees.
- Raise your right foot off the floor.
- Without dropping the hips, pull the right knee close to your chest.
- Slowly lower the foot and lift the other leg, pulling the left knee toward your chest.
- Perform 20 sets with each leg. You can stop in the middle if you feel pain in your lower back.
- Practice daily for effective results.
9. The Bow
The bow exercise is a useful workout for reducing the extra fat on your back. Also, it is highly effective in alleviating joint pain.
- Lie down flat on your belly, pressing your naval into the floor.
- Slowly, bend your knees and grab the outer edge of your right ankle and then the outer edge of your left ankle.
- Once you get a firm grip on each ankle, bring your toes together.
- Inhale and slowly lift your feet and thighs as high as you can.
- Bring your weight forward, such that you are resting on your navel instead of your pubic bone.
- Hold this pose for 5 deep breaths. Gradually, as you acquire strength, increase the duration of holding the pose.
- Perform twice daily for the best results.
10. Turn Up Your Cardio
Cardio exercises are the best exercises for burning excess flab off of your back and overall body. For effective results, you must perform at least 30- to 60-minute sessions of cardio, 5 times a week.
Cardio exercises are not only fat burners, they work on your oblique muscles running around your waistline and lower back to tone and sculpt the body.
So, notch up your cardio and say goodbye to your back fat.
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