Back fat can be hard to get rid of, even with a thorough workout in place. The muscles on your back tend to be inactive, retaining a lot of fat, especially if you spend most of your time sitting. The exercises in this post will help you reduce back fat and strengthen your back muscles. For the best results, ensure you have a nourishing, balanced diet. Also, listen to your body’s needs.
1. Reverse Fly
The reverse fly is a great back exercise as it fully engages your upper and middle back, thus strengthening and toning them. The best part is people of all fitness levels can include this in their workouts.
To do this exercise, follow the steps below:
- Stand up straight with your feet shoulder-width apart while holding the dumbells at either side.
- Using your hips as a pivot point, push your pelvis back and your chest forward to make your chest parallel to the floor.
- As you hold on to the dumbells, ensure your palms face each other, your core is fully engaged, and your knees are slightly bent.
- Proceed to lift the dumbells to your mid-chest for a few seconds before lowering your arms. For maximum results, prevent yourself from hunching your shoulder blades up to ensure that most of the weight is carried by your back.
2. Back Extension
As the name suggests, back extensions are an excellent exercise for strengthening your back and toning the muscles while at it. Here’s how you ought to do them:
- Grab a workout mat or anything similar and lie on it front down and your back in the air.
- Raise your arms to your head and ensure your elbows are hinged outward.
- For this exercise, you are supposed to engage your glutes and spine. That said, summon enough energy to lift your chest and shoulders off the ground. You can raise your legs simultaneously to squeeze in a little leg workout.
- Get back to the starting position and repeat the above steps.
3. Straight Arm Planks
Planks are one of the most popular core and arm exercises out there, and with good reason. Doing them consistently will result in abs and a toned back. When doing them, you should do the following:
- Get on all fours with your back straight and your palms lying straight on the floor. Ensure that most of the weight is distributed to your back so that it’s not all supported by your arms.
- Lift your body upwards while engaging your core, and maintain that position for at least one minute.
- Take a break and repeat.
4. Lat Pull Down
If you want to build your upper and middle back muscles, consider adding the lat pull-down to your workout. This exercise mainly targets your upper back, which consists of your latissimus dorsi muscle and the muscles that connect to it.
To ensure you have the correct form, follow the steps below:
- After setting your preferred weight, sit down on the pull-down machine.
- With your arms shoulder-width apart, hold onto the bar with your palms facing forward.
- For the best results, ensure your back muscles are fully engaged and your chest is slightly sticking out, then proceed to pull down the bar to your upper chest.
- Maintain the position above for a few minutes before reverting the bar to its initial position, then repeat the steps above.
5. Wall-Assisted Handstand
If you have no equipment but are still trying to squeeze in a back-arm and shoulder workout, consider doing wall-assisted handstands. To do this exercise, follow the steps below:
- Find a suitable wall and support yourself with your legs and hands flat on the ground.
- Push your body a few centimeters off the floor for the preferred posture to distribute your weight to your shoulders and back.
- Maintain the position above for as long as possible before reverting to a resting position.
- Repeat the steps above.
If you are at an advanced fitness level, you must have heard that deadlifts are a great way to build back muscles. If you subscribe to the notion, follow the steps below:
- Load your weights depending on your fitness level. You should progressively add more pounds to your barbell for the best results.
- With the weight in front of you, place your feet double shoulder width apart.
- Place your palms on the weights so one palm faces inwards and the other faces outwards.
- Pivot your knees and lift the weight as high as possible before dropping it. Please engage your back muscles as opposed to your leg muscles.
7. Rowing Machine
For the most part, only fit people use the rowing machine as a back warm-up exercise, but beginners can get away with including it as part of their workout. Here is how to go about it:
- Securely strap in your feet and clutch the handles such that your palms are facing downwards.
- Proceed to straighten your legs by pushing the platform forward. Please ensure you don’t knock your knees while at it, as that might cause injury.
- Engage your back as you lean backward and move the handle to the bottom of your chest in a rowing motion.
- Revert to the starting position and repeat the steps above.
A bridge exercise is perfect for strengthening and stretching your back muscles. If done consistently, you will also improve your posture.
To do this exercise, follow the steps below:
- Lie flat on your back with your arms on your side, then bend your knees while maintaining your feet on the ground.
- Raise your pelvis as high as possible while engaging your back muscles instead of your legs.
- Maintain the above position for as long as possible before reverting to the starting position.
9. Cobra Pose
While the cobra pose is more of a yoga workout, it strengthens your back muscles. Before you attempt this exercise, please note that it’s in your best interest to listen to your body so you don’t end up pushing yourself too much, as that might lead to injury.
With that said, follow the steps above:
- If you can, grab a workout mat and lie flat on it face down with your hands under your shoulders.
- Lift your head and chest off the floor and ensure you engage your butt and leg muscles. You can straighten your arms while at it for added difficulty.
- Maintain the above position for a few seconds before reverting. Then, repeat as many times as depicted in your routine.
If you have struggled to lose stubborn back fat, consider adding the exercises above to your workout. If you do them with the correct form and consistently, you are well on your way to having a strong and toned back. Also, ensure you set aside some rest days for the best results.