A loosely hanging back fat is one of women’s worst nightmares. And unless you wear a jacket, it’s really harder to conceal this imperfection.
You want to get rid of back fat ?
Adopt these 10 effective exercises, alongside a healthy diet, and you will to get rid of back fat in no time! The most important thing to remember as you work on reducing body fat is to be gentle with yourself. Be patient, and you’ll be able to make lifestyle changes that stick.
1- Spine Twist
This basic Pilates exercise helps in toning your back and getting rid of those pesky back fats.
To get started, sit on the floor or on a mat with legs extended. Lift your arms at the sides to your shoulder height. Twist your upper body to the right side as you take a deep breath. You can then exhale as you move towards the other side while maintaining your arm’s position. Do this repeatedly (at least eight times) for each side.
Strengthen both your upper and lower back through back extensions. Start by lying on your stomach with your arms extended on both sides.
Bend your arms and create a 90-degree angle. Contract your lower back and use it to lift your upper body off the ground along with your steady arms. Hold this position for 10 seconds before lowering down. Do at least 3 sets with 10 repetitions each.
2- Back Extensions
Strengthen both your upper and lower back through back extensions. Start by lying on your stomach with your arms extended on both sides.
Bend your arms and create a 90-degree angle. Contract your lower back and use it to lift your upper body off the ground along with your steady arms. Hold this position for 10 seconds before lowering down. Do at least 3 sets with 10 repetitions each.
3- Knee-Cross Crunch
This is a total body workout guaranteed to burn fats–even at the back. With your feet standing apart, extend one arm overhead and place the other arm at the hip.
Lift your knee and let it meet the elbow from the opposite side. Stretch your arms and legs to go back to the original position. Do at least 6 to 8 repetitions for each side.
4- Squats
Squats tone and strengthen your core muscles – especially your lower back. Begin by raising your arms forward at the shoulder level. You can then move your hips as close to the floor as you can. Focus on your form and repeat the exercise by rising slowly to the original position. For best results, do this exercise for 3 sets with 20 repetitions each.
5- Rows
Dumbbell rows work best for your scapula or the two big muscles on your upper back. With dumbbells on both hands, stand with your knees slightly bent and your torso forming a 45-degree angle. You can then raise your arms as your elbows become parallel with your back. The forearms should be hanging straight down. Do this exercise often for 3 sets with 12 to 15 repetitions each.
6- Rear Delt Fly
Rear delt fly helps in the strengthening and toning of your upper back.
Do this by sitting on a bench or standing up with knees slightly bent. Hold the light dumbbells in each hand and bring them in front. Begin the exercise by leaning forward from your hips while keeping your back flat.
Rest your chin against the chest as you raise your arms from the sides. Bend the elbows slowly as you do the lifting. Contract the shoulder blades and hold the lift at the top of the extension. Slowly lower down your arms back to the starting position. Do this for 3 sets with 12 repetitions each.
7- Lat Pull-Down
This exercise strengthens your teres major and latisimus dorsi, the two major muscles of your upper back. Using the lat pull-down machine, sit down and place your knees comfortably under the rollers. Hold the bar with a wide hand grip. Perform the exercise with your core stabilized and pull the bar towards your upper chest. Slowly return the bar back to the starting position. Do 3 sets of 12 reps.
8- Leg and Arm Raises
This exercise is similar to planking because it also requires balancing. Perform this exercise by lying flat on your stomach and then raising your head with an arm off the ground. Lift the opposite leg at the same time and hold for 10 seconds. Do this 15 times.
9- Planking
The typical planking is done with your body facing the floor and then balancing with your arms and feet. Adding side plank to your daily exercise will blast off the jiggly fats at the sides. Do this exercise for 3 sets, each in a span of 30 seconds to a minute.
10- Pike Push-ups
Do this exercise by lying down on your stomach. The space between your toes and hands must be a little bit wider than the shoulder width. Push yourself off the floor by lifting your hips and then shifting your weight towards the heels. If you have mirrors around you, you should see yourself forming an angle. Bend your elbows one again as you assume the original position.
(Source: mmmglawblog.com)
