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Last Updated on January 21, 2021

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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      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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                      Last Updated on January 21, 2021

                      8 Arm and Shoulder Workouts To Strengthen Upper Body

                      8 Arm and Shoulder Workouts To Strengthen Upper Body

                      Losing weight to reveal a slimmer physique is the quickest way to achieve a beach-worthy body. But not if you’re lacking a healthy physique underneath!

                      While cutting through fat using caloric deficit (eating less than you burn), you must not neglect strength training. Not only will it speed up your progress by using excess calories, it keeps muscles alive and kicking as you strip away the fat.

                      Prevent yourself from appearing flat or too skinny after losing weight with the following eight mighty arm and shoulder workouts.

                      If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

                      Weight Loss Plan And Program: Create Your Own One

                      1. Push Ups

                      shoulder and arm workouts

                        Push ups are simply awesome, they can be performed almost anywhere and require no equipment. There’s also a mountain of different variations for increasing the difficulty and muscle focus.

                        Push ups don’t just work the chest, the lowering action really works the arms and shoulders too!

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                        Focus on performing slow and steady movements and always stop your sets before failure. Once you can complete 20 controlled repetitions for a few sets, you need to make it harder!

                        Beginners should focus on push-ups from the knees before progressing to classic push-ups and beyond!

                        2. Planks

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                          Planks are another incredibly versatile bodyweight exercise. They will strengthen your core abdominal muscles while carving out solid arms and shoulders.

                          Begin with regular static hold planks, from a familiar push-up type position. Engage your core, contract your shoulders and arms with a straight back for as long as you can.

                          Slowly build up your time under tension. Once you can hold a regular plank for more than 1 minute, consider trying some of these more challenging variations.

                          3. Overhead Press

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                            The overhead press is the ultimate shoulder strength builder. Your arms and core are also going to feel the pressure too!

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                            The basic movement is performed by holding weights in front and in line with your neck, push up to reach the sky and slowly lower down again before repeating.

                            Begin using light dumbbells and build up the weight as you get stronger. Eventually, you can swap the dumbbells to a loaded barbell.

                            Remember to push yourself gradually, once you can easily complete 10 repetitions it’s time to up the weight!

                            4. Chin Ups

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                              Chin ups are quite tough, but you will be rewarded with perfectly crafted arms, biceps, and shoulders.

                              Performed them by gripping a high bar, arms shoulder width apart and hands facing towards you. Under the tension of your own body weight, raise and lower yourself in a controlled motion.

                              Don’t sweat it if you can’t yet perform a single pull-up. Start with negative repetitions by repeatedly lowering yourself slowly. By the time you can perform 10 negative repetitions, you will be ready to tackle a full pull up or two.

                              Once you can complete 15+ slow full repetitions, wear a weighted belt to make it more challenging!

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                              5. Pull Ups

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                                Similar to the chin-up but tougher! Perform the same movement with a wider grip and your hands facing away. This shifts the demand to your shoulders, lateral and back muscles.

                                Again, you may need to start with negative repetitions. Once you can complete 6+, you can attempt full repetitions. If you can perform 12+ full reps, start wearing more weight!

                                Both chin ups and pull ups become more challenging (or grueling) the slower you complete each repetition!

                                6. Dips

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                                  Like the other bodyweight exercises, dips can be performed in a variety of different ways. They are great for developing strong, defined arms, shoulders and chest.

                                  Focus on using your arms and shoulder to slowly lower yourself down and raise yourself back up. Start by performing dips using a raised object behind you. Make sure you just stable objects to avoid injury.

                                  Once you can easily perform sets of 15+ slow repetitions, try raising your feet using another raised object.

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                                  To make this exercise even tougher you can use a dip bar and even a weighted belt! Remember to progress gradually, it’s a tricky exercise but your results will speak for themselves!

                                  7. Lateral Raises

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                                    Lateral raises are a great isolation exercise for arm and shoulder workouts. By focusing on primary using your deltoid muscles your shoulders muscles will “popping” out in no time!

                                    Grab two light dumbbells and hold each by your side. Lock your elbows and raise the weights together until horizontal, then slowly lower them back down.

                                    The movement must be slow and controlled to get the most out of this exercise. Once you can perform 12+ it’s time to increase the weight!

                                    Try switching to front raises by raising the dumbbells in front of you. These will target a different head of the same muscle to achieve well-rounded shoulders!

                                    8. Bicep Curls

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                                      Lacking definition in the arm department? Bicep curls will have your arms plumped up in no time!

                                      Start by using a dumbbell in each hand at your sides. Keeping the rest of your body and elbow in place, lift each lift up to your chest and back down again slowly.

                                      Progress up in weight once you can perform 12+ repetitions, eventually, you will be able to use a loaded barbell.

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