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Banish the Bulge: 6 Exercises for Back Fat

June 11, 2013

exercises for back fatBack fat is a result of many things. Among the major culprits for back fat is having an overall high body fat composition. A second reason for such a condition is not having a toned back. There are many exercises for back fat that you can do, as well as cardio routines to slim down so you can shed the excess body fat. While you have heard that there is no such thing as spot reducing, there are things you can do to reduce excess flab and build muscle in its place.

The best exercises for back fat will also be back-building routines that are common exercises used for rear torso development. A good advantage to a well-developed back will be a nice posture that is erect and devoid of slouching. Many exercises for fat back reduction will likely be exercises such as rowing, puling movements, and back extensions.

There is no shortcut to get rid of the back fat that has taken years to build up. It takes a lot of work and dedication. However, before you know it, you will see little improvements that will inspire you to continue with the program. Let’s take a look at back fat exercises for women that can help you get rid of those unwanted bulges.

1. Rows (From fitday.com)

This is the home version of the row using dumbbells you can purchase at any sporting goods shop.

“Rows use dumbbells and work the two large muscles on both sides of the back. Stand with your torso tipped straight forward at about a 45-degree angle, holding the dumbbells down. Bring your arms up so that your elbows are parallel with your back and your forearms are hanging straight down. Do two sets of 12 to 16 repetitions.”

2. Lower Back Extensions (From fitday.com)

Lower back extensions give you an amazing improvement in posture, as it encourages you to stand more erect due to lower back strengthening. If you find difficulty lifting your upper torso while your feet stay on the ground, find a place to anchor your feet.

“These exercises are great when just lounging in front of the TV, because all you need is a floor and your body. They target the lower back and should help with that annoying fat that hangs over the top of your jeans. To perform a lower back extension, lie flat on the floor, face down, with your hands behind your head. Lift your chest off the ground as far as is comfortable. Do three sets of 10.”

3. Plank (From fitmissy.com)

The plank is turning out to be an almost indispensable exercise when it comes to anything midsection related, which includes the back.

“While this exercise doesn’t work your back muscles directly it will activate your entire upper body and abs in order to stabilize you. So just place your elbows directly underneath your shoulders and keep your body aligned with the floor. Hold for 3 sets of 30 counts.”

4. Knee-cross Crunch (From livestrong.com)

“This exercise is an all-over body toner that helps to blast fat. Stand with your feet hip-width apart. Extend your right arm overhead and place your left arm on your hip. Lift your left knee in the air and pull your arm toward your knee, touching the knee if possible. Stretch your arm overhead and lower your leg to your starting position. Repeat this exercise six to eight times, then perform on the opposite side, stretching the left arm to your right knee.”

5. Spine Twist (From livestrong.com)

“This exercise is a basic Pilates move that helps you tone your back. Sit on the floor with your legs extended. Lift your arms at your sides to shoulder height, keeping your ears over your shoulders. Take a deep breath in, then exhale and twist to your right side, maintaining your arm position. Feel the muscles in your back working as you twist. Take a deep breath in, then return your arms to your starting position. Breathe out to twist back to the left. Continue performing this exercise until you have stretched the right and left side eight times each.”

6. Cardio 4 to 5 times a week

You must get rid of that excess body fat with a decent cardio program. The choice you make should be a cardiovascular exercise you will take pleasure in. This is key because you are likely to keep on doing something that you find enjoyable. Choose a cardio workout that you do not have fun doing and you are likely to hang up the towel before you see results. Here is short list of cardio ideas that you could explore.

– Brisk walking
– Jogging
– Cycling
– Swimming
– Dancing
– Boxing
– Skipping Rope

Below is a sample walking program that uses intervals for a more effective routine so you get more results in less time from walking.about.com.

“This workout gets the body to use stored fat for energy. At 60-70% of your maximum heart rate, 85% of your calories burned are fats. Walking faster or slower burns a smaller percentage of fat.

Start at an easy pace for 10 minutes (this burns off the stored blood sugar and glycogen and tells the body to get ready to burn fat.)
Stop and do a stretching and flexibility routine for 5 minutes. Stretches
Walk 30-60 minutes at a pace that brings your heart rate up to 60-70% of your maximum heart rate (MHR). Heart Rate Calculator

This is a comfortable pace where you can speak in full sentences although you will be breathing harder than usual.

Cool down with 5-10 minutes at an easy pace.

End with 5 minutes of gentle stretching and flexibility exercises.”

Just keep at working out with these exercise routines and you will not only find yourself with less back fat, but less overall body fat as well. You will feel better, have more energy, and hopefully you can say goodbye to that nasty bra bulge and flab spilling out of your pants.

Category: Body Workout