How to Get Rid of the Back Fat?

“A caloric deficit doesn’t have to be dramatic to have an effect on your weight. It takes 3,500 calories to equal a pound, according to the Mayo Clinic.”

Obstinate fat clings at some parts of the body and sustains strong resistance despite we put our best efforts to lose weight. When it is about the upper body, the infamous bra bulge is a result of the extra fat around the back and shoulders.

So, what should a girl (or guy) do to get a good shape back? Let us get one thing clear first: spot reduction is a misconception that everyone believes. Alternatively, focus on reducing overall body fat and perform workouts to shape the back muscles.

Adopt these 10 successful workouts along with a healthy diet and in no time you will get rid of that stubborn fat in the back!

1. Back-Intensive Cardio Workout –

Cardio removes excess calories, helps in losing weight, and even enhances cardiovascular health. Back-intensive workouts like rowing, wrestling, or swimming show an amazing result — even if you do them only twice a week!

2. Pull-ups –

Bring a pull-up bar into your home and you will be on the way to a beautiful back and a lot of functional energy before you know it.

Start with negative pull-ups as follows:

• Begin at the top of the action with your palms facing outwards.
• Little by little lower yourself in a controlled movement.
• Restore the flow to the top and then repeat 5–10 times.

So go on to complete lift-ups if your strength allows:

• Begin from the movement’s edge.
• Lift up your back, your shoulders, and your arms.
• Limit yourself in a controlled way and then repeat 5–10 times.

3. TYIs –

TYIs are outstanding for optimizing flexibility overall when supporting the back and core.

TYIs are to be done by lying face down on a bench or board.

• Engage the muscles behind your back and raise your chest.
• Move the arms to shape a “T”
• Little by little push them into a “Y”
• Shift them gradually into an “I”
• Continue it 5–12 times.

If this exercise is getting too fast, get a few light dumbbells and try again!

4. Push-ups –

Push-ups do an excellent job of strengthening your chest and showing your new polished back!

Begin with modified knee push-ups:

• Drop your shoulders to the ground gradually, emphasis on activating your back muscles.
• Push back towards the top.
• Repeat it 10–20 times.

If you can perform 20 reps in good shape, turn to regular push-ups with straight legs.

5. Bridges –

Bridges should develop a well-shaped butt and at the same time work on the muscles that support the bottom.

• Start by lying down on the back.
• Put your legs back to an angle of 90 degrees.
• Lift your bottom up until your back is in a straight line, with your feet flat on the concrete.
• Hold that position for 10–15 seconds, and then lower yourself gradually to the floor.
• Perform the movement 10–20 times before a set is finished.

6. Straight Arm Planks –

Planks are a great core strengthening workout. Use them to make a 6-pack to go with the toned version of your back.

• Start off straight towards the floor with your arms.
• Get your body raised and keep as straight as possible.
• Hold this position for 15–60 seconds then rest.
• Finally, keep doing this static hold 3 times.

7. Dumbbell Rows –

Take hold of a dumbbell and continue doing this back-tone exercise!

• Position one of the knees on a bench or similar object and place the dumbbell in the opposite hand.
• Bring the dumbbell to your armpit in a simple rowing motion, keeping the back as level as possible.
• Push the weight back down slowly but don’t lock the arm out completely.
• After finishing an 8–12 sequence, turn to the other arm and knee and repeat.

8. Jump Rope –

Jump ropes are an old school favorite workout for the people who practice boxing, for a good reason. It is a perfect way to work your back and shoulders to develop a strong, powerful physique!

Get out 2–3 days a week for a 15-minute rope jump workout. You are going through a little fat for every drop of sweat!

9. Resistance Band Rowing –

Bands of resistance form an incredibly flexible exercise device. You use one in an easy rowing motion to basically exercise the back and shoulders! Rowing sessions should range for a duration of 10–20 minutes. The back will be slimmer and stiffer quickly.

10. Wall-Assisted Handstands –

Handstands are a strong exercise for the hands, the back, and the core. Using a wall to assist reduces the factor of balancing, enabling you to focus on getting your back and shoulders fully engaged.

• Begin by “rolling in” to a suitable wall and walking your feet upwards.
• Make sure you lift the floor off with your hands to protect your head and neck.
• Keep this comfortable position as long as possible before moving off the wall to lower.
• Press your hands and arms to raise and drop yourself slowly, as your power helps.

Combine these workouts with a balanced diet to reduce calories. Or put it another way, monitor the food intake so that you actually burn more calories than you consume. Diet plays a significant part in both lean back and better appearance.

This article gives you 10 exercises to reduce your back fat. Read the full article here.