These 8 Exercises Will Help You Get Rid of Back Fat
There is always some part of our body that needs more improvement than everything else. If it were possible to work only on certain areas by now, we would have done it on our double chin, love handles and bat wings.
But that is not possible and losing fat demands a precise strategy. To shed weight you need to do a workout for the entire body, but a toned look means to work on particular muscles to obtain that needed definition.
Usually, in workouts, we focus only on the visible body parts. That actually explains the emphasis we give on the crunches and planks in our gym schedules on a daily basis.
But what about the back fat? In case you have love handles or bra bulge, you cannot ignore your back muscles, you need to do something about it.
Even for men, the folds of fat that are found on the back are not the best view. Learn how you can get rid of back fat and what exercises you need to do in order to have strong, toned back.
Understand Your Back to Reduce Fat
The first thing you need to do in order to get rid of the back fat is to understand your back and its anatomy. The back has the most functionally important and massive muscles in your body.
These massive muscles actually protect your spine, and they extend, reach and pull the torso and arms.
These muscles give a definition to the body. Those muscles are Trapezius i.e. Traps and Latissimus dorsi i.e. Lats.
Lats i.e. Latissimus Dorsi
This large muscle is found on both sides of the spine, and when this muscle is toned, it provides the inverted triangle shape that men have on their backs.
According to studies, this muscle is made of type 2 fiber, and that is why the best exercises you can tone it with are lifting of heavy loads and training at high speed.
Also, other good exercises are pull down exercises both vertical like pull downs and pull ups and horizontal such as rowing.
According to one study, the most efficient exercise when it comes to medial lats is the inverted row.
And for lateral lats, the best ones are body lifting and lateral bending.
Traps i.e. Trapezius Muscles
This muscle has the shape of a diamond. It is a flat muscle that extends over the upper thorax and the back of the neck.
The actions of the muscles are extending the head and stabilizing, elevating and depressing the scapula.
The best exercises for these muscles are cobra pose, seated lateral, push-up plus, double-arm upright row.
8 Exercises For Your Lats
1. Cobra Pose
The first thing you need to do is to lie with your face down. Place the top of your feet on the ground and extend your toes.
Your palms should be beside each side of the chest. You need to inhale and while you inhale you need to lift the upper body. But your hips and stomach should stay on the floor.
You need to make sure that the elbows are bent, and they should be facing the wall that is behind you. As you lift, you need to see your shoulders as they move from your sight.
When you exhale, you need to lower down. Then you just repeat.
2. Inverted Row
With wide grip grasp the bar in front of you. Pull up to the bar while keeping your body in a straight line.
Then return until you see that your shoulders are actually stretched forward, and your arms are extended.
And that is the inverted row, feel free to repeat.
3. Push Up Plus
Get down on all fours. Your hands should be only a little wider, but they need to be in line with the shoulders.
To make sure that you are doing it right you need to imagine a straight line from the head all the way to the ankles.
During this exercise, you need to keep the abdominals tucked in. Then simply lower the body until you nearly touch the floor with your chest.
Then stop for a second and go back to the initial position as fast as you can.
When you get up, and you have straight arms, you need to round the upper back and to push it toward the ceiling.
Then stop for a second and do one more pushup. You can repeat this exercise as much as you can.
4. Cable Row
This a very simple and yet efficient exercise. At the seated station with cable row, you need to sit with a straight back, place your feet down against the pads and slightly bend your knees.
Keep your back straight and pull the cable towards the waist. You need to push your chest forward and to pull your shoulders back.
Then you need to return until you extend your arms and stretch your shoulders forward.
And when you do this your back should be flexed forward. Then all you need to do is repeat.
5. Double Arm Upright Row
You need to do this exercise standing. It is important to stand with one foot apart; there needs to be a space between your feet.
And you need to hold a dumbbell with both hands. The first thing you need to do is to extend the arms downward, and each dumbbell should be in the center of the thighs.
Keep the dumbbells close to the body and extend the elbows outward. You need to raise the dumbbells at the level of your chin, while you flex the trapezius muscles.
You need to return to the starting position.
6. Pull Ups
You need to grasp the bar with wide grip. Pull yourself up until your neck reaches your hands.
Then lower yourself back until your shoulders and arms are fully extended. Feel free to repeat.
7. Seated Lateral
Sit while holding a dumbbell in both hands. Then lean forward and make sure that the chest is for few inches away from the thighs.
Your palms should be toward the rear, and you need to hold the dumbbells behind the legs. And let them touch one another.
Keep them close to the body and then raise them up and then down toward your hip.
Make a 90 degrees rotation with the dumbbells so when you are at the level of your hip, they will be angled down, and the palms will face front.
While doing this exercise, you will feel how your back stretches. Then you need to return to the initial position and repeat.
8. Pull Downs
Sit in front of the lat pulldown bar, then place the palms on the bar and pull the bar down to the level of your shoulder.
Your elbows should be slightly bent, and the wrists need to be locked. Pull the bar in an arcing motion.
The bar needs to be close to your chest. Slowly get back to the initial position and then repeat. Remember to always have a straight back during this exercise.
These are great exercises for the upper body. One by one you can make them part of your usual workout routine on a daily basis.
Then after a while with these proper exercises you will get rid of that unwanted back fat.