Back Workout: Top Exercises to get rid of annoying Back Fat!
01-08-2017 | Posted By: Chhavi | 2020 View(s)
Do you feel embarrassed when you wear your favourite backless dress because of back fat? Well, do not worry! This is a common issue for many women, and many have been successful in getting rid of excess back fat. Wonder how? Well, the answer is Back Workout! Yes, you heard it right; a proper back workout can help you shed your upper back quickly.
Let’s Explore some of the Amazing Back Workout Exercises:
1. Bent-over circular row
This exercise is perfect for mid back, biceps, chest and upper back. To do this exercise, hold a 5 to 8-pound dumbbell in each hand. Stand straight with your feet shoulder-width apart and bent your knees slightly. Then holding the dumbbells in both the hand, bend forward to bring your upper body parallel to the floor and keep your hands and weights extended toward the floor. Keep the weight parallel to one another, and tighten your abs and squat, and begin to circle the weight over to the left, up and in towards your chest, and then over to the right, and down. Repeat the circle to the right, and your one rep is done! Do 3 sets of 10-12 reps of this back workout exercise.
This is another great and simple exercise for back muscles and getting rid of back fat. Lie on your back and bring your knees up to a 90-degree angle. Keeping your feet flat on the floor, lift your buttocks up to bring your back in a straight line. Hold this posture for ten to fifteen seconds and then slowly come back to your normal position. Do 20 reps of this exercise.
3. Cardio Exercises
Cardiovascular exercises are great for burning calories and shedding extra pounds. You can try few back-intensive exercises such as boxing, swimming or rowing which can help you a great deal in burning back fat. Do you like to swim? Grab your swimsuit and go for swimming; you will not just enjoy the cool blue water, but it will also help you lose back fat.
Come into the pushup position and keep your hands slightly wider than shoulder width and feet hip-width apart. Keep your body completely straight from heels to head. Bend your elbows and lower body to hover a few inches above the ground. Hold the position for one deep breath; then bring your body half-way up taking another deep breath. Do 20 reps of this back workout exercise.
5. Dumbbell Rows
Hold a 15 to 25-pound dumbbell in each hand and stand with feet hip-width apart. Bend your knees and shift hips back, lower your torso until they are parallel with the ground. Keep your right hand on the wall for maintaining body balance. Pull the weight up toward chest by bending left elbow straight up toward the ceiling. Keep your shoulder blades down and together during the entire workout. Do ten reps on each side.
Jumping rope is really exciting and is still one of the favourite sports of most people. Jumping rope is the simplest way to work on your back and shoulders and build a lean physique. Try jumping rope for 15 minutes every day to get rid of excess back fat.
7. Try the Crisscross Reverse Fly
This exercise is one of the best workouts for shoulders and back. Stand straight with your feet shoulder-width apart and hold a 4 to 8-pound weight in each hand. Bend your knees slightly and then tip your torso forward to a 45-degree angle. Cross your arms in front of your knees at the wrists and then lift both your arms to bring them to shoulder height, keeping your weights out to the sides. Then lower your arms slowly and bring them to the starting position, crossing weights in the opposite direction. Do three sets of 10 reps each.
A Valuable Tip to get rid of Back Fat:
Apart from trying the back exercises mentioned in the blog, you must also take care of your diet if you need to reduce back fat. It is because exercise alone will not help you much in losing weight.
Cut down your daily intake of calories. If you cut down at least 500 calories per day and combine cardio with the strength training exercise, then you will be able to lose at least one pound of fat each week.
Add low-calorie foods such as brown rice, chickpeas, lentils, oatmeal to your diet and say ‘goodbye’ to Pizza, Burgers, sugary drinks and anything that can make you put on weight. You can add flavour to your life by preparing delicious low-calorie food and drinks such as smoothies, salads, soups and cereals.
Do you drink water only when you feel too thirsty? Well, if you do; it’s time to change the habit! Keep in mind that you must drink at least ten glasses of water every day if you want to lose weight and keep your body healthy.
Excited to try these tips to get rid of back fat? Sure, you must be! With regular exercise and a healthy, nutritious, balanced diet; you will surely be able to lose back fat in a quick span of time! Try the tips and be ready to flaunt that favourite dress of yours!