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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

get rid of back fat boxing

    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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                      Last Updated on August 15, 2018

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                      Video Summary

                      Why is it important to train up our core strength?

                      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                      One Exercise, multiple benefits

                      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                      What will happen when you start doing planks every day

                        1. You’ll improve core definition and performance: 

                        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                        • Transverse abdominis: increased ability to lift heavier weights.
                        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                        • Glutes: a supported back and a strong, shapely booty.

                        2. You’ll decrease your risk of injury in the back and spinal column

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                          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                          3. You’ll experience an increased boost to your overall metabolism

                            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                            4. You’ll significantly improve your posture

                              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                              On top of everything, someone with good posture looks better, healthier, and more confident.

                              5. You’ll improve overall balance

                                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                6. You’ll become more flexible than ever before

                                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                  7. You’ll witness mental benefits

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                                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                    How to hold a plank position

                                    1. Get into pushup position on the floor.
                                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                    4. Your head is relaxed and you should be looking at the floor.
                                    5. Hold the position for as long as you can.
                                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                    Watch the video if you have any doubt!

                                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                      How to improve your plank time gradually

                                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                      Who Should Be Cautious Doing The Plank?

                                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                                      • Prolapse
                                      • After prolapse surgery
                                      • Pelvic pain conditions
                                      • Weak or poorly functioning pelvic floor muscles
                                      • Previous childbirth
                                      • Overweight

                                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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