It’s hard to find information about workouts for back fat, yet you’ll find tons of workouts for abs, glutes, legs and arms. Yet having a great looking body includes having a great silhouette in an outfit, without bulges under and over your bra straps or looking great when seen from behind. You need to lose weight if you have back fat, but there are also exercises you can do to tone the area and make the back fat less obvious.
While spot exercises can help, you won’t get the look you want without losing weight.
Most people do spot exercises for those areas they want to lose fat, it simply doesn’t work. When you lose weight, you lose it all over your body, not just in those areas where you exercised. If that were possible, everyone would have the picture perfect body. You have to use a double pronged approach and eat healthy to lose weight, ultimately fat, while also doing exercises to tone the muscles that are beneath the fat. When you’ve lost all the fat, that effort you made to tone the muscles will show.
Exercises that tone the core muscles, back and upper arms can also burn tons of calories.
You can get two goals accomplished using the right types of exercises. Core muscles are in the abdomen, mid and lower back and somewhat on the shoulders, hip and neck. Doing these types of exercises also help burn calories and tone the back muscles. Burning calories is the top way to get rid of back fat. The muscles of the back are divided into three groups, upper, mid and lower back. When you work all areas, you’ll notice the lap over and jiggling will start to subside, particularly if you’re losing weight at the same time.
Remember, exercises that involve pushing and pulling motions are great for the mid and upper back.
If you have a cable machine, do a seated close-grip row and upright standing row. Pull ups, using a doorway bar or using the monkey bars at a playground help build the muscles of the back. Push-ups work loads of muscles including back muscles. Using a rowing machine can help tone the back. Planks, whether forearm planks or full extension planks are good for eliminating back fat. Side twists can tone the muscles down the sides and tighten the back muscles. If you have dumbbells, or choose to use soup cans or water bottles as a substitute, upright dumbbell rows can help tone the back area.
- Create a circuit training routine. Combine several exercises for the back, doing one set of each with minimal rest between each one. Rest slightly between each circuit. It will burn tons of calories and tone your back.
- Working out with weights helps burn more calories and tone muscles fast. When you workout with weights, you’ll define your muscles rapidly.
- You can use some exercises at the office, like chair dips. Sit near the edge of the chair with feet extended and raise your buttocks off the chair, moving it forward and then lowering your body toward the floor and back up again.
- Don’t forget that healthy eating, which reduces caloric intake and drinking plenty of water helps you lose weight and improves your skin, getting that look you want more quickly.
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