Advertising
Advertising

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.

    Advertising

    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.

        Advertising

        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.

          Advertising

          bridge
            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.

            b8e9ca3d3fce910cbe0e68dbfcbc71fc
              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!

              fab66e54077bf3f7f1803dd0ad3080ba
                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!

                Advertising

                9bb2e673e4db005d629ace3a68a0d8d7

                  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!

                  a4a217e02bdb7cafa7433bb132bec276

                    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.

                    e60cce66fd2652eb79f9410d9ea80174
                      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!

                      More by this author

                      How to Make Learning Fun for Adults 3 Home Exercises To Fix Your Rounded Shoulders In One Month When You Drink Water On An Empty Stomach After Waking Up, These 8 Amazing Things Will Happen 20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks 7 Reasons You Should Thank The Second Language You Learned

                      Trending in Exercise

                      1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on July 13, 2020

                      The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

                      The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

                      Now is as good a time as any to focus on getting your body into the best shape possible.

                      Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

                      Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

                      In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

                      What’s so special about this workout routine for men?

                      There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

                      Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

                      It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

                      Advertising

                      With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

                      Beginner full body workout routine

                      To start with, we’ll be taking a look at a beginner workout routine.

                      This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

                        Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

                        Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

                        Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

                        Intermediate workout for men

                        This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

                        This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

                        Advertising

                          Day 1: Chest, Shoulders and Triceps

                          Chest

                          Triceps

                          Shoulders

                          Day 2: Back and Biceps

                          Back

                          Biceps

                          Day 3: Legs

                          Quads, Glutes and Hamstrings

                          Calves

                          Advertising

                          Day 4:  Shoulders, chest, and Triceps

                          Chest

                          Triceps

                          Shoulders

                          Note:

                          Every second week superset bench press and dumbbell flys.
                          Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

                          Day 5: Back and Bis

                          Back

                          Biceps

                          Advertising

                          Advanced Workout Routine For Men

                          Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

                          It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

                          Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                            Day 1: Chest & Back

                            • Barbell Bench Press – work up to a 5 rep max for the day
                              • Set 1 at 50% – 1 set of 5 reps
                              • Set 2 at 60% – 1 set of 5 reps
                              • Set 3 at 70% – 1 set of 5 reps
                              • Set 4 at 80% – 1 set of 5 reps
                              • Set 5 at 90% – 1 set of 5 reps
                              • Set 6 at 100% – 1 set of 5 reps
                            • Incline Dumbbell Press – 3 sets of 6-8 reps
                            • Dips – 3 sets of 6-10 reps
                            • Pullups – 3 sets of 5-8 reps
                            • Pendlay Rows – 3 sets of 6-10 reps
                            • Pulldowns – 3 sets of 6-10 reps

                            Day 2: Legs

                            • Squats: work up to a 5 rep max for the day
                              • Set 1 at 50% – 1 set of 5 reps
                              • Set 2 at 60% – 1 set of 5 reps
                              • Set 3 at 70% – 1 set of 5 reps
                              • Set 4 at 80% – 1 set of 5 reps
                              • Set 5 at 90% – 1 set of 5 reps
                              • Set 6 at 100% – 1 set of 5 reps
                            • Leg Press – 3 sets of 6-10 reps
                            • Stiff-Legged Deadlift – 5 sets of 5 reps
                            • Hamstring Curls – 3 sets of 6-8 reps
                            • Calf-Raise – 5 sets of 10 reps

                            Day 3: Shoulders & Arms

                            Day 4: Rest

                            It’s your rest day. Rest your muscle to prepare for the next round of training.

                            Day 5: Chest, Shoulders, & Triceps

                            Day 6: Back & Biceps

                            Day 7: Legs

                            Final Thoughts

                            So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                            Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

                            More Fitness Tips

                            Featured photo credit: pixabay via pixabay.com

                            Read Next