Six of the most effective exercises for back fat

Fat deposits on any part of the body cause a lot of inconvenience. Back fat – one of the frequent problems that bother girls and women at different ages. There can be several reasons for the appearance of unaesthetic folds in the back area: obesity, malnutrition, lack of physical activity, certain diseases, hormonal imbalance, etc.

If you encounter this problem, it is important to remember that trying to shed extra centimeters of a particular localization is almost impossible. Accordingly, in order to get rid of fat on the back, you will have to work hard: you will need to not only exercise, but also adjust your diet.

Strengthen muscle and get rid of fat on the back: effective exercises

The following are 10 exercises that will help you get rid of back fat and strengthen muscles in this area:

1. Pull-ups

Perhaps not the easiest, but very effective exercise to strengthen the muscles of the back and arms. To complete you will need:

• grab the bar with your hands, shoulder-width apart;
• Bending your elbows, pull your body up so that your chin is above the bar;
• lower the body down, straightening the arms again;
• repeat 5 – 10 times.

2. Dumbbell Bent Over Row

For this exercise, you will need a bench and a dumbbell (which can be replaced, for example, with a water bottle or a book). The exercise helps to strengthen the muscles of the arms and back. Execution:

• put one foot on the bench;
• take a dumbbell (weighing 1–3 kg) in the opposite hand;
• lean forward keeping your back straight;
• lower your hand with the dumbbell down;
• pull the dumbbell up as far as you can;
• hold your hand at the top for a few seconds;
• slowly lower the dumbbell;
• repeat 10–12 times for each arm.

3. TYI Exercise

This exercise, which will help get rid of back fat, is called so because during its execution your body will form the letters T, Y and I. How to do it:

• lie down on a flat and hard surface with your stomach down;
• raise your chest above the surface;
• holding the chest in the air, spread your arms to the sides (the body forms the letter T);
• lower your chest to the floor;
• raise your chest off the floor again;
• now spread your arms to the sides and move them slightly forward (the body forms the letter Y);
• lower your chest to the floor;
• raise your chest;
• straighten your arms in front of you (body forms an I);
• do 10–12 times.

4. Plank & Pushups

These two exercises help to tone almost all muscle groups of the body, and therefore are effective in getting rid of back fat.

How to do a plank correctly, read our article How to do a plank correctly: the basic laws of execution

As for push-ups, the starting position for this exercise is the classic plank:

• lie down on the floor with your stomach down;
• leaning on the palms and toes, lift the body off the floor so that it forms a straight line from head to toe;
• Bending your arms, slowly lower your body towards the floor;
• return to the starting position by straightening your arms (however, not completely, they should still be slightly bent at the elbows);
• Do 10 push-ups.

If the classic push-ups are difficult for you, you can try the light version of this exercise – lean on your palms and knees, not on your toes.

Plank and push-ups – great exercises for the whole body.

5. Hip Plank

This exercise for back fat is a variation of the plank that helps strengthen the muscles of the back, shoulders, buttocks and abdomen (including obliques). Performing this exercise, you can also more effectively get rid of fat deposits on the sides. Execution:

• start in a plank position on your forearms (putting your forearms and toes on the floor);
• slowly move one hip to the left side, while turning the torso;
• shoulders should remain in line with elbows;
• now rotate your torso to the other side and lower your hip as close to the floor as possible;
• Between turns, stop at the starting position to maintain balance;
• repeat 15–20 times.

6. Chair Squats

The muscles of the upper back, arms and shoulders are maximally involved during this exercise, which helps to quickly reduce back fat. Execution:

• sit on a stable chair;
• keep your arms shoulder-width apart and slightly bent at the elbows;
• stretch your legs in front of you and slightly bend at the knees;
• slowly, leaning on your hands, lower your body towards the floor;
• when arms are bent at 90 degrees, slowly return to PI;
• repeat 15–20 times.

Do not forget that proper nutrition – an important part of a weight loss plan.

7. Superman

This exercise is also excellent for strengthening the muscles of the lower back, buttocks, legs, abdomen and arms. Execution:

• lie down on your stomach;
• straighten your arms (palms down) in front of you;
• raise your head, neck and shoulders move to one line;
• slightly bend your arms and legs;
• lift all limbs off the floor at the same time, as if flying,
• arch your back as much as possible, feel the tension in your muscles;
• hold in position 3–5 seconds;
• go down;
• repeat 10–20 times.

Cardio training as an effective method of getting rid of back fat

In addition to the above exercises, which allow you to strengthen your back muscles and get rid of body fat, estet-portal.com recommends supplementing your workouts with cardio training. This kind of physical activity is not only effective in burning calories and losing weight, but is also good for the heart.

The best results in eliminating fat on the back and other parts of the body can be achieved by dedicating 30 & ndash; 60 minutes of cardio 5 days a week. However, of course, you can and should start with less prolonged loads. 15 to 30 minutes of measured running, dancing, jumping rope, swimming several times a week – great start.

Read also: 8 good reasons to start swimming

It is also worth remembering the intensity of the loads that your body can endure. Don't exhaust or overwhelm yourself. Be sure to rest if you feel tired or in pain, and before choosing any physical activity, be sure to consult your doctor, especially if you have any health problems.