Getting rid of back fat is one of the hardest areas to target when losing weight. Your diet and exercise regimen has to be tuned into toning your upper body and losing fat all across the board. With a little bit of targeted exercise and the right attitude, that pesky fat that will go away.
You’ve gotten rid of your muffin top, toned your arms, and you have legs an Olympic runner would be proud of so what’s with that little bulge of fat that always makes it look like your bra is too small? It’s time for some exercises for back fat, and I have just the moves to get rid of it, fast. Best of all, none of them require pricey gym equipment. Here are effective exercises for back fat. Say goodbye to that bra-strap bulge!
1. PUSH UPS:
My personal trainer once called push ups “the perfect exercise,” and while they’re of course ideal for toning your arms, they’re also great exercises for back fat! The key is to maintain perfect form. Keep a straight line from your heels to your head, and don’t poke your butt into the air. Aim for 2 sets of 12 to 20.
2.ROWING:
Rowing, if done properly, is also a great exercise for back fat. Just like with push ups, the key is proper form when completing the rowing motion, don’t lean back. Pull the row strap down to your middle, which you’ll feel in your abs, core, arms, and your back.
3.Y-RAISE:
This exercise for back fat doesn’t sound difficult, but it’s not a cake-walk, either! Use an exercise ball for this one. Lay face-down on the ball, so your pointed toes rest on the floor (feet together) and the ball is just below your chest. Let your arms hang loosely down in front of you. Now slowly raise them so your body makes the letter Y. Hold them there for ten seconds, then slowly slower them down again. Repeat so you’ve done 2 sets of 12. See? Not as easy as it sounds, is it?
4.CHIN UPS:
Chin ups are HARD. Well, they are to me, but they’re also a necessary exercise for back fat, so I do them anyway. For these, I place my hands with the palms facing me, rather than facing out, and I bend and cross my legs at the knee to keep from swaying. I try for 2 sets of 12, and usually end up doing 10.
5.LATERAL RAISE
You’ll need some light-weight dumbbells for this exercise for back fat. Stand with your feet shoulder-width apart, knees bent, bent at about 45 degrees at your waist. Now slowly raise your arms to your sides, keeping your arms straight, and bring them back down. You’ll feel this in your shoulders and your upper back. Do 2 sets of 12. Prepare for the burn!
6.TRICEPS DIPS:
I do these using my coffee table, but you can use any solid, secure surface. Sit in front of your coffee table (or other surface) with your knees bent and your weight supported on your arms, behind you, on the edge of the coffee table. Push yourself up, then down again, slowly, with your arms. This will work your triceps, toning your upper arms, but it’s also quite a workout for your shoulders and a marvelous exercise for back fat. Do 2 sets of 12.
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