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10 Quick Easy Workouts To Get Rid Of Back Fat At Home

10 Quick Easy Workouts To Get Rid Of Back Fat At Home

Stubborn fat clings to certain areas of the body and holds up mighty resistance against our best fat-loss efforts. When it comes to the upper body, fat around our back and shoulders often results in the dreaded bra bulge.

So, what does a girl (or guy) have to do to get their sexy back? First, let’s make one thing clear: spot reduction is a myth. Instead, focus on reducing overall body fat and sculpt those back muscles with exercise.

Adopt these 10 effective exercises, alongside a healthy diet, and you will get rid of that stubborn back fat in no time!

1. Back-Intensive Cardio Exercise

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    Cardio is great for burning excess calories, encouraging fat loss, and even improving cardiovascular health. Back-intensive exercises, such as rowing, boxing, or swimming, will work wonders — even if you just do them twice a week!

    2. Pull-Ups

    Fit a pull-up bar to your home and before you know it, you will be on your way to a sexy back and a heap of functional strength.

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    pull up girl

      Begin with negative pull ups as follows:

      1. Start with your palms facing outwards at the top of the movement.
      2. Slowly lower yourself in a controlled motion.
      3. Reset to the top of the movement and repeat 5-10 times.

      Then move onto full pull-ups when your strength allows:

      1. Starting from the bottom of the movement.
      2. Pulling up with your back, shoulders, and arms.
      3. Lower yourself in a controlled manner and repeat 5-10 times.

      3. TYIs

      TYIs are excellent for improving overall posture while strengthening the back and core.

      TYI

        Perform TYIs by lying face down on a bench or floor.

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        1. Engage your back muscles and lift your chest up.
        2. Move your arms up to form a “T”.
        3. Slowly move them into a “Y”.
        4. Slowly move them into an “I”.
        5. Repeat 5-12 times.

        If this exercise becomes too easy, grab a couple of light dumbbells and try it again!

        4. Push-Ups

        Push-ups do a great job at strengthening your chest and revealing your new streamlined back!

        push up

          Start with modified push-ups from your knees:

          1. Slowly lower your chest to the ground, focus on engaging your back muscles.
          2. Push back up to the top position.
          3. Repeat for 10-20 repetitions.

          If you can perform 20 reps with good form, switch to normal push-ups from your feet with straight legs.

          5. Bridges

          Bridges will cultivate a well-shaped bum and work your back-stabilizing muscles simultaneously.

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            1. Start by lying on your back.
            2. Bring your knees up to a 90-degree angle.
            3. With your feet flat on the floor, lift your buttocks up until your back is in a straight line.
            4. Hold this position for 10-15 seconds, then slowly lower yourself to the ground.
            5. Repeat this movement 10-20 times before completing a set.

            6. Straight-Arm Planks

            Planks are an awesome core-strengthening exercise. Use them to build a 6-pack to go with your toned back.

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              1. Start with your arms straight towards the floor.
              2. Lift and hold your body as straight as possible.
              3. Hold this position for 15-60 seconds then rest.
              4. Perform this static hold 3 times in total.

              7. Dumbbell Rows

              Get hold of a dumbbell and start performing this back-toning movement!

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                1. Place one of your knees on a study bench or similar object and hold your dumbbell in the opposite hand.
                2. Keeping your back as level as possible, pull the dumbbell to your armpit in a straight rowing motion.
                3. Slowly lower the weight back down but don’t fully lock your arm out.
                4. Once you have completed a set of 8-12, switch to the other arm and knee and repeat.

                 8. Jump Rope

                Jump ropes are an old-school favourite for boxers, and for good reason. It’s a great way to work your shoulders and back and build a lean mean physique!

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                  Get out for a 15-minute jump rope session 2-3 times per week. For every drip of sweat, you are burning through a little more fat!

                  9. Resistance Band Rowing

                  Resistance bands are an incredibly flexible fitness tool. You use one in a simple rowing motion to train your back and shoulders almost anywhere!

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                    Go for 10-20 minutes rowing sessions with varied intensity. Your back will be slimmer and firmer in no time.

                    10. Wall-Assisted Handstand

                    Handstands are a mighty exercise for shoulders, back, and core. Using a wall to assist takes away the balance element, allowing you to focus on fully engaging your back and shoulders.

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                      1. Start by “rolling in” to a suitable wall and walking up your feet.
                      2. Make sure you support your head and neck by pushing off the floor with your hands.
                      3. Hold this stable position for as long as you can before lowering pushing off the wall.
                      4. As your strength allows, press through your hands and shoulders to raise and lower yourself slightly.

                      A Final Tip To Help You Get Rid Of Back Fat:

                      Combine these exercises with a clean diet and caloric deflect. In other words, control your food intake so you are ultimately burning more calories than you are consuming. Diet plays a huge role in both a leaner back and overall physique. Good luck!

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                      Published on March 8, 2019

                      How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

                      How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

                      When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory.[1] While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.

                      Simply put, they’re not being “surprised,” so they get lazy.

                      Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain.[2] The same is done in your muscles when you try a new routine.

                      How is this done? Let’s dive right into it.

                      How Flow Yoga Boost Your Gains in Your Workout Routine

                      Think about your current workouts:

                      If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.

                      In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.

                      A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.

                        A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.

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                        Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.

                        Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.

                        Energizing Flow Yoga with Added Cardio

                        Flow yoga is also known as “Vinyasa.”[3] In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”

                        This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.

                        Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles,[4] and therefore our workout.

                        Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.

                        The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.

                        Here’s how to do a Sun Salutation Flow:

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                        Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.

                        Why is this important, you ask? Because happy muscles are warmed-up muscles.

                        The Best Thing About Flow Yoga

                        The best thing about practicing flow yoga? You’re building strength and flexibility.

                        Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:

                        Meet Strong Stan

                        Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.

                        While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.

                        While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries,[5] because un-stretched muscles have limited range of motion.

                        Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.

                        Meet Flexible Fiona

                        Flexible Fiona is in a flow yoga class, easing herself into a backbend.[6] She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.

                        Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.

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                        To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.[7]

                        Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.

                        It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.

                        Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.

                        Your goal is to create muscle and joint balance and wholeness.

                        What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.

                        In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.

                        In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.

                        So what can you do? It’s quite simple.

                        You have to give your muscles the opposite of what they’re used to.

                        If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.

                        If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.

                        Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.

                          Final Thoughts

                          If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.

                          Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.

                          Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.

                          With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.

                          More Resources About Yoga and Fitness

                          Featured photo credit: Edit Sztazics via unsplash.com

                          Reference

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