The most difficult thing about losing weight is that you cannot target a specific spot and work to melt away fat from that particular area. It takes well-planned full-body training to burn the fat and notice overall results. While most of the workouts concentrate on tightening and toning the stomach, arms, butt and legs, the back is one of the ignored and difficult trouble spots where the fat gets deposited and forms a flabby layer over the muscles resulting in embarrassing bra bulge and muffin tops. But, here are 12 classic body-toning exercises that will help you to flaunt a strong, well-defined and sculpted back and shoulders in very less time. You just need to do these exercises in circuit form 3 to 4 days a week with very little rest between each exercise.
12 Best Exercises to Get Rid of Back Fat
When it comes to toning your back, there is nothing called spot reduction, to be more precise, you can’t just lose weight only on your back, but these specific body toning workouts helps to empower and tone the muscles of the upper and lower back along with other body parts.
When it comes to resistance training using your own body weight, there is nothing like Push Up, that can be done anywhere in the home and requires no equipment at all. It is one of the best exercises for lower back as well that gives quick results.
Come to the plank position with your hands placed on the floor, shoulder-width apart. Now, lower your body towards the floor by engaging your back. Be in the bottom position for 3 to 5 seconds and the push back up contracting the chest. Do 15 to 20 repetitions without any gap.
The TYI is one of the fun and easy lower back fat workouts that can be done by almost anyone. The exercise is named TYI because the hand movements mimic the shape of these three alphabets, and it helps to tone all the back muscles at a time – both upper back and lower back.
Lie down on your stomach holding 3-pounds dumbbells in each hand. Lift your chest from the floor by engaging your back and then move your arms up and out to from a T position, next move into a Y position and then change to the I position with arms straight above your head and touching. This move targets the rear delts specifically, which is an important back muscle.
3.One Arm Dumbbell Row
This is a classic strength training exercise that is included in almost all types of exercise regimes in order to tone and strengthen the arms, but how to reduce back fat with the help of Dumbbell rows? Well, you can use this exercise to tone the upper back muscles and cut out the back bulge and extra flab.
Hold a 15 to 20 pounds dumbbell in one hand and stand with your feet placed hip-width apart. Bend your knees and push the hips back by lowering the torso until it is almost parallel to the floor. Now, place the right hand on a wall for support and balance and pull the weight up towards your chest by bending the left elbow. See that your shoulder blades are down and core is engaged all the time. Perform 10 repetitions on each side.
The renegade row is an intermediate level strength training move that helps to tone the abs, biceps, triceps and shoulders. It is a multi-purpose and multi-joint workout that enhances the strength of the muscles, but how to get a sculpted back using the renegade row exercise? To tell the truth, Renegade row workout is equally effective for working and toning the back muscles as well. The exercise involves a row movement that helps in engaging the upper back and delts.
Start in a plank position with arms straight beneath the shoulders and holding a 3 to 5-pound dumbbell in each hand. Squeeze the butt and pull your abs in towards your spine. Now, raise one arm at a time by lifting the weight off the floor and pulling it back towards the shoulder. Place it back on the floor and repeat the same with the other hand. This makes 1 repetition, continue 10 to 15 repetitions at a time.
5.Plank with Arm Raise
The classic plank exercise help to tone the core muscles effectively so that you can flaunt a flat abdomen and adding an arm raise to the plank helps to improve posture and core strength so make you feel better and appear taller. It helps to enhance your self-confidence. The plank with arm raises also helps to achieve a perfectly sculpted back.
Begin in a classic straight-arm plank position with your hand placed below and in line with shoulders and feet placed slightly wider than hip width apart. Lift one arm up to the shoulder height keeping your hips as still as possible and then come back to the center, then lift up the other arm to shoulder height and come back to the center. This makes 1 repetition, so 10 repetitions on each side by drawing your belly button in and keeping your body centred.
The T Raise is an amazing stability exercise that helps to increase the range of motion and strength all through the shoulder, and it particularly targets the sides of the shoulders and upper back region while tightening and toning the back muscles. It is the perfect solution to the problem of how to lose back fat for women.
Stand while holding a pair of 2 to 3 pounds dumbbells with your feet placed hip-width apart. Now, bend your knees slightly so that you can shift your hips back and lower your torso till it is collateral to the floor. Bring the dumbbells close together and turn the palms to face forward. Lift the weights up to shoulder height and then lower them down. Do 15 to 20 repetitions at a time while keeping your core and glutes engaged the entire time.
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