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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 July 18, 2019

                      11 Best Core Strengthening Exercises to Do At Home

                      11 Best Core Strengthening Exercises to Do At Home

                      No matter where you are in your fitness journey, chances are you wouldn’t mind a little more definition in your midsection.

                      Whether you have a six pack or a beer belly, those abs could probably be a little bit sharper. Not to mention developing better core strength is hugely important when it comes to improving your overall strength and athleticism, as well as protecting you from injuries.[1]

                      The good news? Your abs and core muscles can handle a lot of training.

                      While most of your muscle groups do best with just two training sessions per week,[2] you can hit your abs every other day to great effect. You don’t even have to leave the house!

                      Here’s my guide to the 11 best core strengthening exercises you can do at home with no equipment.

                      1. Planks

                      Let’s start with the mother of all core-strengtheners, the plank.

                      Planks not only work your abs and obliques, they challenge those core muscles deep inside your body that help promote stability and power. They can also reduce back pain and improve your balance and posture.

                      Get down into pushup position, feet behind you, hands under your shoulders. Lock out your arms and legs, squeeze your core muscles, and hold your body stiff (like a plank!) for as long as you can.

                      For a more challenging variation, try a forearm plank with your arms out in front you. Lay your forearms on the ground for support, with your elbows under your face rather than aligned with your shoulders.

                      2. Side Planks

                      To hit your obliques even harder, try this challenging variation: the side plank.

                      From plank position, rotate onto one side. Prop yourself up on your elbow and one foot with your body straight and stiff.

                      Don’t forget to squeeze your core as you hold this position for as long as you can.

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                      Switch sides and repeat to avoid creating muscle imbalances.

                      3. Reverse Crunches

                      The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging.

                      When you can crank out 50 crunches without a problem, it’s probably time for something new.

                      The reverse crunch packs a wallop for your lower abs and can be done anywhere, anytime, just like the standard crunch.

                      Lay on your back with knees bent in crunch position. Place your hands flat on the ground by your side and lift your pelvis, bringing your knees up toward your face, then back down again.

                      Engage your lower ab muscles to do the work, not your back. Repeat for a few sets of 12-20 reps.

                      4. Flutter Kicks

                      The lower abs are a problem area for a lot of people, so we’ll want to work them hard.

                      If that sounds like you, flutter kicks are just what the doctor ordered.

                      Lay flat on your back in leg raise position, hands at your sides or pressed into the floor. Raise your legs together about 6 inches off the floor, then alternate lowering one and raising one a few inches in rapid succession.

                      It should look like you’re kicking the air, and it should give you quite a burn in your abdominal area.

                      5. Arms High Sit-Ups

                      Imagine a crunch, but way harder!

                      Lay down on the ground in sit-up position, knees bent, feet flat on the floor in front of you.

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                      Raise your arms up to the sky and keep them elevated as you perform a few sets of sit-ups.

                      Engaging your arms in this way makes the move extraordinarily difficult and taxing. You’ll get a lot more mileage out of this move versus traditional crunches.

                      6. L-Sits

                      The L-Sit is outrageously difficult to perform well, but if you can build your strength here, the benefits are phenomenal.

                      To perform an L-Sit, you’ll need a stable surface to press off of. You can do them on the floor, but it’s a little easier if you can elevate yourself on a pair of dumbbells, two sturdy chairs, or a similar apparatus.

                      Sit on the floor with your legs out in front of you. Lock your arms in place at your sides, palms on the ground or surface, and press. Bring your legs into the air, perpendicular to your upper body, using the tension from your locked arms.

                      Hold this position as long as possible for an intense strength building workout.

                      7. Stomach Vacuums

                      And now for something different!

                      It’s easy to work your front-facing abdominal muscles, but there is another muscle group in your core that’s frequently overlooked: The transverse abdominis.

                      This muscle isn’t visible through your skin, but it’s incredibly important in stabilizing your body, creating good posture, and holding your belly in tight to your spine.

                      To strengthen this muscle and get a flatter stomach, try stomach vacuums.[3]

                      Standing straight and tall. Exhale all of the air out of your body and simultaneously pull your belly in tight. Imagine sucking your belly button back into your spine.

                      You’ll feel the transverse abdominis engage. Hold as long as possible, rest and then repeat.

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                      8. Star Planks

                      Planks are too effective to not utilize multiple variations of them in your routine.

                      The star plank engaged similar muscles to the traditional plank, but is a lot harder to hold for time.

                      From the push-up or standard plank position, walk your feet out wide and your hands, as well.

                      Your body should form an X position. Elevate your core off the ground, squeeze tight, and hold for as long as possible.

                      9. Boat Pose

                      Yogis know all about core strength, so if you want a tighter tummy, you should take a page out of their playbook.

                      Boat pose is an extremely difficult isometric hold that builds exceptional balance and core power.

                      Star in sit-up position. Crunch yourself up toward your knees, then lift your feet off the floor until they’re about level with your face. Balance on your butt, squeeze your core, and hold this position as long as you can.

                      Your body should form a V with the only point of contact being your butt on the ground. Holding boat pose should be extraordinarily challenging!

                      10. Mountain Climbers

                      Ab work alone won’t shred stomach fat. But when you combine abs and cardio, that’s when you’re onto something magical.

                      Mountain climbers fit the bill if you’re looking to blast your core and also work up a good sweat.

                      Get down into plank position. With your arms locked and your body tight, drive one knee at a time off the floor, up toward your chest, and then back to its original position. Repeat in quick succession.

                      It should look like you’re climbing a hill, and it should exhaust you in a matter of seconds!

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                      11. Russian Twists

                      Finally, let’s give the obliques a little more love.

                      Get down into sit-up position and perform a crunch toward your knees. From here, lean back so your torso is at a 45 degree angle to the floor, clasp your hands in front of you, and twist side to side in rapid succession.

                      You’ll feel your obliques engage after just a few reps.

                      For a more difficult variation, lift your feet off the floor similar to boat pose while perform the move, or perform the twist using a heavy medicine ball for added resistance.

                      The Bottom Line

                      The biggest piece of the puzzle when it comes to six-pack abs is a low body fat percentage. That’s best accomplished by sticking to a smart diet and building your fully body strength.

                      However, if you want to improve your athleticism, overall strength, or even your longevity, you can afford to work your abs a bit more frequently — 3-4 times per week is perfect.

                      If you hit them hard enough, you’ll probably see some great improvement in definition as well!

                      Cranking out endless crunches is one way to go about core training, but there are so many better and more challenging moves you can try without ever having to leave your living room.

                      Give them a shot!

                      Featured photo credit: Luis Quintero via unsplash.com

                      Reference

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