8 Simple and Effective Exercises To Reduce Back Fat
The majority of people would like to eliminate fat in specific areas of their bodies, and we all know that there are certain exercises that re-firm, tone, and burn fat. Many people focus on areas like the abdomen, glutes, and legs, forgetting as well that there are other important areas of the body, like the back.
Sagging, excess back and underarm fat is not just unsightly, it’s unhealthy too. In order to shave fat away from your back and underarm area, you need to have a multi-pronged fitness approach that combines regular cardiovascular activity to burn calories, with strength training exercises that specifically target and tone the muscle once you shave the fat away. The Centers for Disease Control and Prevention recommend at least 150 minutes of cardio exercise per week, combined with two days of strength conditioning exercises.
1. Resistance Band Rows:
Almost all of us are aware of the amazing benefits of resistance band exercises, and this portable, and inexpensive equipment can be used for toning the back muscles as well. It strengthens the biceps and the lats – the broadest muscles present on the back. Toning the lats helps to tighten the upper back flab.
How To Do:
- Hold the handles of the resistance band in each hand and rest your arms by your sides.
- Step onto the resistance band with both feet, positioning them shoulder width apart.
- Bend forward 45 degrees. Push your hips out on the back and engage your back.
- Now, bring your hands under your shoulders and pull the handles next to your chest without sticking out the elbows.
- Pause for a few moments and put your arms down. Complete 15 to 20 repetitions at a time.
2. Back Extension:
The back extension exercise both stretches and strengthens your lower back. It’s the perfect complement to crunches to develop a strong, balanced midsection. Use caution if you have a lower-back problem or experience lower-back pain while performing this exercise. If you do feel pain, try lifting only your legs and leaving your arms flat on the floor.
How To Do:
- Begin on the mat, lying face down with your stomach on the mat.
- Keep your arms at your side against your torso with your palms pressed against your thighs.
- Keep your legs together with your toes slightly pointed.
- Inhale and lift your upper trunk off of the mat, keeping the tops of your feet pressed against the mat.
- Be sure to use your abdominal and back to extend your trunk forward and into the air.
- As you exhale, lower your torso back down to the mat. Repeat 6 to 8 times.