We all have those days with the flab in our stomachs building over the lines of our trousers and most women who wear bras have this issue where there develop layers of fat on the sides of their back below the bra strap and it doesn’t look appealing. At all. So, naturally, we all want our backs and our abdomen fat free and firm. If you want to focus on abdomen, check out our article on how to get rid of belly fat. Coming to the issue of back fat, the back has a collection of muscles and instead of targeting each area of the back individually, it’s much easier to work the whole back out, in order to build up the whole body in the process, to give you a meaner, leaner look. Let’s take a look at our exercises if you’re wondering how to lose back fat.
How to get rid of back fat
1. Pull ups
The most fundamental part of your arsenal is pull ups. Contrary to popular belief, pull-ups are not so tough. Yes, it takes a while to be able to do just 10 pull ups, but it helps in ways you couldn’t imagine. Pull-ups target all the large muscle groups like your arms, back, chest and abdomen and are very effective too. If you don’t know how to do them, here’s a tutorial to get you going.
2. Dumbbell Rows
Dumbbell Rows targets the upper back and the arms primarily, and is a great exercise to target each side of the back muscles or the latissimus dorsi individually.
How to do: Place one knee on a bench, couch or table with a light (3-5 pounds) weight dumbbell in the opposite hand, slightly bending forward with your back flat. Pull the arm back towards the your back, straight in a row motion, contracting your upper back, elbow skimming the side of the body as it moves. Do a full set of 10-15 repetitions and then switch arms.
Deadlift is the pearl of all gym exercises. It is the best strength building exercise that one can do in the gym and is great for the back. Most of the time, it is used to make your back muscles bigger by using heavier weights on the barbells. But it can be used for burning fat from your back too. Using lighter weight and doing more repetitions every set is the key. The most important part of doing deadlifts, though, is form. If you’re doing deadlifts wrong, you could very much, end up hurting your back. So, it is important to keep your movements in check while doing the deadlifts.
How to do: Stand with your legs shoulder-width apart, holding a barbell, with your hands shoulder-width apart as well. Slowly lower the barbell while slightly arching your back and bending your legs, inhale, but make sure you keep your spine erect. Lower the barbell till your torso is parallel to the ground and pull the barbell back up while exhaling. Compress your lower back in the process by bending backwards a little while raising the barbell upwards,
4. Renegade rows
This is another great exercise for the back and while it targets the whole core, it can definitely work wonders on your back. The motion is pretty much similar to dumbbell rows, the difference being that you work both sides of your latissimus dorsi or your lats alternately.
How to do: Get into a plank position, arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight. Hold a 3-5-pound weight dumbbell or kettlebell in each hand. Starting with one arm at a time, pull the weight upwards towards your back into a row movement, while exhaling, and then, lower in down while exhaling. Repeat with the other arm and do these alternate movements for 10-15 repetitions.
Pick one cardio-vascular exercise that you’re into and are willing to stick to, and just do it. Cardio is quite effective when coupled with other exercises and a good diet, so it is highly recommended for losing back fat.
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