One of the most difficult areas to lose excess body fat from is the back.
Back fat, as fitness trainers call it, is a tough thing to spot reduce.
Women who want their bikini figure back find it frustrating to lose fat in this area.
The best way you can get the results you want is the proven, old-fashioned way: count your calories and do a regular full-body exercise routine that helps you shape muscle and burn fat.
Here is a successful exercise strategy that will help you to burn the back fat and slim down with leaner muscle.
If you want to specifically focus on exercises for back fat, then make sure you perform a range of exercises that target the muscles of your upper and lower back.
This approach helps you to tone up underlying muscles and give you a better figure in the long run.
It’s not always easy to find exercises for back fat that will allow you to spot reduce, but if you do the exercises we list here, you will soon be able to put together a program that’ll help you achieve the figure you’ve always wanted.
First, using any kind of rowing motion will help to tone up the lats and upper back muscles, so it’s a good idea to spend some time on a rowing machine whenever you’re doing your cardio, rather than relying exclusively on an elliptical trainer or treadmill.
You could try exercises such the dumbbell row, which simply involves placing a knee on a bench, bending over, and lifting a dumbbell in a rowing motion to fully engage your back muscles.
Once you can increase the weight of this rowing exercise, you’ll soon be on your way to performing your first successful and unassisted pull-up.
Once you have built up a good amount of strength, you may want to consider adding pull-ups to the routine, and there’s no denying that this powerful bodyweight exercise is one of the best strength training movements you will ever encounter.
You can start incorporating a variety of bodyweight exercises into your routine that’ll help to tone up your upper back.
Push-ups can help to tone up your arms as well as your lats and upper back, while the bodyweight exercise known as the “Superman” can also help to engage your back, encouraging it to tone up over time.
Doing pull-ups will build up your shoulders, biceps, and lats; it also works wonders for every back muscle you have.
If you aren’t yet strong enough to perform a full body weight pull-up, then there’s no shame in using resistance bands to take some of the strain and help you to perform the exercise through its full range of motion.
Of all, it’s important to realize that you can’t spot reduce when it comes to losing body fat, so while it is possible to follow a calorie controlled diet and perform plenty of cardio to burn excess calories, you can’t always guarantee where this body fat will disappear from.
Remember, rowing, push-ups, Supermans, dumbbell rows, and pull-ups build muscle which will give you an overall lean look as you continue to slim down and lose back fat.