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Back Fat Exercises
Fight the Fat and Get Ready to Show Off!
We all know that you can't spot reduce, but you CAN spot firm! Back fat exercises will help you bring your sexy back by shaping and toning
your back, that way you're ready to show it off once those rolls melt away!
It's bad enough when you have stomach bulge, but add back fat to your shape and there is nothing sexy about that. It happens to the best of
us and it can seem like it happened overnight. Weight gain and these rolls have it's way of creeping up on you IF you let it.
We always seem to find something about ourselves that we are insecure about, don't let back fat be one of them.
You can always find ways to "hide" those rolls on your back, but why when you can actually get rid of back fat? Having a stronger,
healthier back is beneficial to you. So do your back a favor and find the right back fat exercises for YOU!
Reminder: Spot firming exercises alone will not get rid of back fat. You HAVE to lose overall body fat through
eating healthy and exercise in order to see the rolls melt away. If you don't lose excess fat, then your just building muscle under
this fat and you still won't see results.
Types of Back Fat Exercises
Rowing - this is an awesome aerobic workout for your back. Not only are you burning calories, you'll sculpt the
muscles in your back all at the same time! You can use a rowing machine, resistance bands or actually get out there and row a boat. One way to get a total back workout from rowing, is to change the angle of the rowing motion. Hold your hands high, in the middle or down low and you're sure to get a full back workout. Don't underestimate the rowing motion, it may seem easy once you start, but keep going and it will kick your butt...back!
Punching with Weights - I LOVE this exercise. This move will burn the muscles in your back. Just hold a pair of dumbells in both hands that you're comfortable with. You may want to start light, you don't realize how heavy the weights can get real fast!
Alternate punching with each arm. I usually punch 20x with each arm, then rest for 30-60 seconds and repeat up to at least 100 punches on each arm.
Mountain Climbers - this helps to build endurance and agility. This move is advanced so make sure to listen to your
body or you can use a small step to make it more comfortable. Do these right and your heart will definitely get to pumpin'!
- Start in a pushup position on your hands and toes.
- Bring your right knee towards your chest, putting the right foot on the floor.
- Quickly switch legs and bring the left foot towards the chest and place it on the floor while you bring the right foot back.
- All this time you're keeping your hands on the ground in the pushup position. Continue alternating your feet as fast as you can for 30-60 seconds.
Burpee's - this exercise will condition your whole body. It'll develop strength, lots of power and endurance. This
move will tire you out. It's a great calorie burning exercise that will also get your heart pumpin'.Do as many as you can, as fast as you can for at least 30 seconds. This may be confused with the squat thrust. The Burpee includes a vertical
jump, while with the squat thrust you just stand up.
- Start in a squat position with your hands on the floor in front of you.
- Keep your hands on the floor while you kick your feet back into a pushup position.
- Immediately move your feet back to the squat position with your hands still on the floor.
- Jump as high as you can from the squat position.
- Repeat
Bear Crawl's - this is a full body workout and it burns fat FAST, you'll definitely feel it
in your back.
- Get down on your hands and feet.
- Your going to crawl across the floor. As your right hand moves forward, bring your left foot forward with it. As your left hand moves
forward, bring your right foot forward with it.
- Aim for at least 30 seconds at a time.
If you noticed, these back fat exercises focus on cardio as well as toning for the back. You can also do specific back exercises using weights or by using your body weight.
Since your entire back is a huge muscle group in your body, working your back muscles helps your body to burn more calories and boost your metabolism. This is exactly what you need to get rid of back fat.
Loose those back rolls and find the right back fat exercises for yourself.
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