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Last Updated on February 8, 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.[1] 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

Cardio is great for burning excess calories, encouraging fat loss, and even improving cardiovascular health.[2] 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.

Begin with negative pull ups as follows:

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  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.

    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!

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    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.

      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.

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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!

            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.

              Better still, get this free workout plan 30 Day Resistance Band Full Workout Challenge and challenge yourself!

              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.

                Want a more structured programme and a coach to walk you through your fat burning journey? Then you can miss the Busy Yet Fit Programme at Lifehack. Good luck!

                Reference

                [1] Wikipedia: Spot reduction
                [2] Center for Nutrition Studies: Exercise and Cardiovascular Health

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                1 15 Static Stretches to Totally Enhance Your Workout Routine 2 10 Ways to Quickly Boost Your Workout Motivation 3 15 Important Benefits of Stretching Before, After, and During a Workout 4 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5 5-Day Workout Routine for Women to Get Strong and Toned

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                Last Updated on April 19, 2021

                15 Static Stretches to Totally Enhance Your Workout Routine

                15 Static Stretches to Totally Enhance Your Workout Routine

                Stretching is one of those aspects of fitness that many people conveniently forget about. Perhaps you’re one of those who consider stretching nothing but a mere chore meant for ballerinas and gymnasts. While they are great for both, static stretches can offer a boost to any workout routine for people of all fitness levels.

                Irrespective of your reasons for working out, be it for sports or personal fitness, one thing is certain: stretching can help you. Static stretches come with myriads of benefits, such as improvement in flexibility and reduction in muscle tightness, which ultimately allow you to go through your workout routines with greater efficiency.

                For the purpose of this article, we’ll zero in on several great static stretches and take a look at the benefits and when they should be done.

                Benefits of Static Stretches

                Static stretches come with tons of benefits that can help you make the most of your workout routine. Some of them include:

                Improved Flexibility

                If you want to perform better, flexibility is of tremendous importance, irrespective of the specific workouts you do. Luckily enough, static stretches are all you need to get all the flexibility you desire.

                Flexibility, also known as the range of motion (ROM) around a joint, has been shown by several studies to be improved by static stretching.[1]

                Although the specific mechanism through which this occurs is still unclear, static stretches have been shown to greatly increase muscle and joint flexibility[2] and tissue length[3], which work in tandem to make your workout more effective.

                Prevent Injuries

                If you’re looking to push yourself to your training limits without coming down with injuries, then stretching will do you a great service. Research has shown time and again that performing the right stretches pre- and post-workout greatly helps with injury prevention.[4]

                Think of it this way:

                When you stretch, you literally push your joints and muscle fibers to their limit. This increases the stretch tolerance in these muscles and joints over time, and the increased tolerance allows you to perform more rigorous exercises without negatively impacting your body or risking an injury.

                Increased Blood Flow to the Joints

                Another benefit of stretching is increased blood flow – and by extension, nutrient supply – to the joints and muscles of the target areas. This, in turn, improves the performance of these muscles and joints due to the availability of more nutrients, improved oxygenation, and removal of metabolites.

                For static stretching, though, the mechanism of action isn’t as straightforward. When stretching statically, blood flow (capillary oxygenation) temporarily reduces due to vascular compression.

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                However, immediately after releasing the stretch, the blood flow to these areas nearly doubles the pre-stretching levels.[5]

                Improvement in Recovery

                If you’ve been working out for some time, then you’ve probably discovered that a rigorous workout session can leave you battling sore muscles for days.

                Recovery essentially means getting rid of this soreness and returning your muscle fibers back to their tip-top condition.

                Research has shown that practicing static stretches after your workout session helps to reduce muscle soreness. And while some may argue that this effect is minimal, the fact still remains that stretching does help shorten your recovery time.

                Stretching allows tissues to be better hydrated after the induced tension is released, and this encourages reduced inflammation and faster repair of such tissues.

                Other reasons why you really should incorporate stretching into your workout include:

                • Improved relaxation
                • Increased movement efficiency
                • Reduction in the risk of lower back pain
                • Reduction in muscle tension
                • Improvement in neuromuscular coordination
                • Improvement in balance and postural awareness
                • Relief from cramping

                15 Static Stretches to Enhance Your Workouts

                Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level.

                1. Neck Stretch

                  While sitting tall or standing, place your right arm gently on the right side of your head, and place the other arm out to your side. Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck. Hold for about 30 seconds before releasing, and repeat for the opposite side.

                  Many people tend to hold stress and tension in their neck and shoulders. If you find this is the case, this is one of the best static stretches to use for a muscle release in this area.

                  2. Chest Stretch

                    Stand upright, with your fingers interlocked behind your back, near your buttocks. While keeping your shoulder blades together and your back straight, push your arms up behind you until you feel the stretch in your chest. Hold for about 20-30 seconds before releasing.

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                    3. Cross-Body Shoulder Stretch

                    Shoulder Cross-Arm Stretch « CASS FITNESS

                      Stand upright or sit up tall on a chair or mat, and extend one arm out in front to shoulder height. Grab the extended arm with your other arm, and pull it towards your chest while keeping the extended arm straight. Continue the pull until you feel the stretch in your shoulder. Hold for 30 seconds, and repeat for the other arm.

                      4. Triceps Static Stretch

                        Lift your arms overhead, with both arms slightly behind your head and bent at the elbow. Use your right hand to pull your left elbow until you feel a stretch in your triceps. Hold for about 30 seconds, and repeat for the other arm.

                        Many know this stretch from gym class, but it really is one of the best static stretches for the arms.

                        5. Biceps Stretch

                        Arm Exercises | Seated Bent-Knee Biceps Stretch

                          Sit on the floor with your knees bent and feet flat on the floor. With your fingers pointing away from your body, place your two palms flat on the floor behind you. While your hands are steadily in place, slowly slide your butt downward toward your feet until you can feel the stretch in your biceps, shoulders, and chest. Hold for about 30 seconds before releasing.

                          6. Wrist Stretch

                          11 Best Tennis Elbow Exercises For Pain Free Mobility [PDF]

                            While standing up straight or sitting tall, extend your right arm forward to shoulder height with your fingers pointing toward the ceiling. Grab your right fingers with your left hand, and pull your right hand to bend the wrist until you can feel the stretch. Hold this position for about 30 seconds, and repeat for the opposite arm.

                            7. Side Stretch

                              Stand straight with your feet hip-width apart. Take your right arm and reach over your head towards your left side while bending your side. Keep bending your side slowly until you can feel a stretch on your right side. Maintain this position for about 30 seconds, and repeat for the opposite side.

                              The muscles down your side body are notoriously difficult to stretch out. This is one of the best static stretches to try on a consistent basis to get them loosened up.

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                              8. Abdominal Static Stretch

                                Lie down on your stomach with your face towards the ground and your palms facing the floor as though you’re about to do a push up. While keeping your pelvis firmly on the floor, gently push your upper body up from the ground. This should make your feel some stretch in your abs. Maintain this position for about 30 seconds before releasing.

                                9. Reclined Spinal Twist

                                Supta Matsyendrasana - Supine Spinal Twist - Yogaasan
                                  Lie down, with your arms extended to the sides and placed on the floor. While keeping the right leg straight, pull up your left knee towards your chest, tilt it toward your right side, and then drop it slowly over your extended right leg.

                                  Keep your shoulder blades flat on the ground, and you should feel the stretch around your back. Hold for about 30 seconds and repeat for the opposite side.

                                  10. Knees to Chest

                                  Knee-to-chest exercise from Physical Therapists' Advice to Manage Pain at Home - The Active Times

                                    Lie on the ground facing the ceiling, with your knees bent. Hold your shins, and pull your knees toward your chest. This should make you feel some stretch in your lower back. Hold for about 30 seconds before releasing. If you’re looking to loosen up your back muscles, this is one of the static stretches you can do daily.

                                    11. Hip Flexor Static Stretch

                                    How to Do the Standing Lunge Stretch

                                      Stand upright in a standard lunge position, and place your two hands on your hips. Step out on your right foot into mini-lunge position, without your knee going beyond your right toe. Hold for about 30 seconds and repeat for the left side.

                                      12. Figure 4 Stretch

                                      How to Do a Figure 4 Stretch | Openfit

                                        Sit tall on the ground with both knees bent and both feet on the floor. Lift your right leg and cross it over your left thigh, while your left knee remains bent. Pull both legs inwards toward your abdomen for a deep stretch of your glutes. Hold this position for about 30 seconds, and repeat with the other leg.

                                        13. Standing Quad Stretch

                                          Stand tall while maintaining a straight posture. With your left hand, grab a pole, wall, or anything durable for balance. With your right hand, grab your right foot and pull up your heels until they touch your buttocks.

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                                          Keep your knees close together while doing this, push your hip forward, and you should feel the stretch in your quadriceps. Hold this position for about 30 seconds, and repeat for the other side. This is one of the best static stretches for the quads.

                                          14. Hamstring Stretch

                                            Sit on the floor with your right leg extended straight in front of you and your left leg bent. Reach forward with your right hand, and touch your right toes. This should cause a stretch in your right hamstring.

                                            Hold this position for about 30 seconds, and repeat for the left leg. If you’re unable to reach your toes, try holding your shin instead, but seek to go further every time you perform the stretch until you can touch your toes.

                                            15. Calf Stretch

                                              Sit on the ground and extend your right foot straight in front of you. Gently pull your right toes backwards with your right hand. This should cause a noticeable stretch in your calf.

                                              Hold this position for about 30 seconds and repeat for the left leg, if you’re unable to reach your toes, use a rope or towel to pull your toes inward.

                                              Bonus: Stretch With a Resistance Band

                                              Resistance bands offer a unique benefit from free weights and create tension throughout your movement. Get the free 30 Day Resistance Band Full Workout Challenge, and challenge yourself to stretch with a resistance band.

                                              When Should You Do Static Stretches?

                                              Static stretching is great when done correctly and at the right time. Over the years, research has shown that static stretching produces best results when done after working out or on rest days,[6] but not as a part of warm up routines before an explosive workout session.

                                              This is because static stretches have a cool-down effect on each muscle group and are more effective when done after the muscles are already warm.

                                              That doesn’t mean you must never ever perform static stretches before working out, but do it sparingly. Dynamic stretches, which involve more movement, are generally recommended for warming up as it helps the body prepare better for the work ahead.

                                              The Bottom Line

                                              Carving out the body of your dreams isn’t only about lifting weights and running. You need to keep your body “elastic” if you’re going to make the most of your training, and that’s the whole point of static stretches.

                                              Starting today, be sure to incorporate these static stretching exercises into your routine, and in no time, you’ll find yourself recovering faster and performing better than ever before.

                                              More Tips on Stretching

                                              Featured photo credit: Alora Griffiths via unsplash.com

                                              Reference

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