Looking to slim down some areas of your body? Back fat can be a difficult area to target when exercising and losing weight. Remember that in order to best achieve a toned body it is important to focus on whole body workouts. In this article we will offer ten great ways to help reduce back fat! Fight back at back fat.
*Disclaimer: This is not meant to substitute medical advice. Before starting a new diet and exercise program it is a good idea to consult your doctor or health care provider.
1. Plank Drops
Plank Drops will help to improve your posture by strengthening the muscles in your back that help to keep your back straight.
To do these start in the plank position: extend your body parallel to the floor, similar to the push up position, but bend your elbows to a 90 degree angle and rest your weight on your forearms. Your elbows should be directly under your shoulders and your body should form a straight line. Rest on your forearms with your feet shoulder width apart.
Do not let your abs or hips move and drop your chest a bit towards the floor while squeezing your shoulder blades together. Hold this position for ten seconds and then stretch your mid-back by pulling your shoulder blades apart.
Pull-ups are an excellent way to target back fat. Though they are difficult to do, the results will be worth it. Hold a bar with your palms facing out and pull your body up. You can do this at home by attaching one in a doorway at your place. This exercise will work your back. A chin-up is a similar exercise to a pull-up but has your palms facing you is easier but because chin-ups are more bicep exercises a pull-up is more ideal.
Push-ups are great, simple exercises for your back. Since they require no equipment you can do them almost anywhere and do not need to go to the gym. Get into push-up position with your hands on the floor in a position wider than shoulder-width apart. Focus on the downward movement as you slowly lower yourself. Before you push back up hold for about 3 seconds.
You can also try specific push-up handle devices that make this exercise more effective and target your back muscles even more!
4. Jump Rope
Chances are you remember jumping rope on the playground as a child. Did you know that jumping rope is actually a good way to work your shoulders and back? Simply hold the handles of the jump rope in each hand and rotate your wrists to swing the rope over your head, and jump over the rope as it loops under your feet. In addition to toning your muscles this will provide a fat burning cardio workout.
Many gyms have a rowing machine. The rowing machine is a terrific workout for your back. The basic row movement is great. Also, it is a good idea to follow up with a 30 second medicine ball toss. Hold a 10-pound medicine ball over your head, stretch your back muscles, and then throw the ball to the ground as hard as you can. Make sure that as you throw the ball you focus on contracting your upper back muscles. This will work your back muscles and increase your heart rate to burn fat.
Weight training with dumbbells can be a good way to target back fat. Try T-raises. Hold light dumbbells (2-3 pounds) in each hand and stand with your feet hip-width apart. Bend your knees a little as you shift your hips back and lower your torso so that it is parallel to the floor.
Bring the weights together and turn the palms to face forward. Keep your arms straight as you lift the weights up to shoulder height and then lower them back down. As you do this exercise focus on keeping your core tight.
7. Dumbbell Rows
Another great exercise using dumbbells are single arm dumbbell rows. Hold a 15-25 pound dumbbell in one hand. Stand with your feet hip width apart. Bend your knees as you shift your hips back and lower your torso until it is almost parallel with the floor. Use your free hand to balance yourself by placing it on the wall in front of you. Bring the weight up towards your chest by bending the elbow straight up. Keep your shoulder blades down and together. Focus on keeping your core tight as you do this exercise.
8. Deltoid Raises
Deltoid raises also utilize dumbbells to help strengthen your back muscles. Hold a 5-10 pound dumbbell in each hand. Stand with your feet hip-width apart and bend your knees a little. Shift your hips back and lower your torso so that it is almost parallel to the ground. Turn your palms up to face each other, and bend your elbows as you lift the weights to shoulder height. Make sure that you use your back muscles rather than your arms to raise the weights. Also, keep your core tight as you softly lower the weights back down.
9. Wall Angels
Wall angels can help increase your upper back flexibility and strength. Stand with your back up against a wall. Press your upper and lower back, your head and your bum against the wall. Stand with your feet a few inches from the wall. Bend your arms a little and extend out to the side. Your palms should be facing away from the wall.
Begin with your arms at shoulder level and extend the arms straight up while at the same time attempting to keep your body flat against the wall. This will be similar to the movement of making a snow angel. When your arms are as high as they can go hold the position for ten seconds while keeping contact between the back of your palms, your head, your elbows and your back with the wall. Bend the elbows to lower your arms down to your waist and again hold for ten seconds.
Cardio is very important in reducing fat in any area. Engage in a cardio workout at least five times a week for 60 minutes each work out.
While these exercise will help you reduce your back fat it can also help to buy clothes which flatter your shape. Making sure you do not wear your bra or pants too tight can help minimize visible bulge. This can help allow you to feel confident and secure about how your body looks. Strengthening your back muscles can not only improve your shape but also help minimize chronic back pain and improve your posture. In addition to exercising it is also important to eat a diet low in sugar, sodium, and saturated fat. All your hard work might be for nothing if you do not eat well to help at the same time! Follow these steps and you will be rid of your back fat in no time at all.