So, what does a girl (or guy) have to do to get their sexy back? First, let’s make one thing clear: spot reduction is a myth.[1] Instead, focus on reducing overall body fat and sculpt those back muscles with exercise. Adopt these 10 effective exercises, alongside a healthy diet, and you will get rid of that stubborn back fat in no time!
1. Back-Intensive Cardio Exercise
Cardio is great for burning excess calories, encouraging fat loss, and even improving cardiovascular health.[2] Back-intensive exercises, such as rowing, boxing, or swimming, will work wonders — even if you just do them twice a week!
2. Pull-Ups
Fit a pull-up bar to your home and before you know it, you will be on your way to a sexy back and a heap of functional strength. Begin with negative pull ups as follows: Then move onto full pull-ups when your strength allows:
3. TYIs
TYIs are excellent for improving overall posture while strengthening the back and core.
Perform TYIs by lying face down on a bench or floor. If this exercise becomes too easy, grab a couple of light dumbbells and try it again!
4. Push-Ups
Push-ups do a great job at strengthening your chest and revealing your new streamlined back!
Start with modified push-ups from your knees: If you can perform 20 reps with good form, switch to normal push-ups from your feet with straight legs.
5. Bridges
Bridges will cultivate a well-shaped bum and work your back-stabilizing muscles simultaneously.
6. Straight-Arm Planks
Planks are an awesome core-strengthening exercise. Use them to build a 6-pack to go with your toned back.
7. Dumbbell Rows
Get hold of a dumbbell and start performing this back-toning movement!
8. Jump Rope
Jump ropes are an old-school favourite for boxers, and for good reason. It’s a great way to work your shoulders and back and build a lean mean physique! Get out for a 15-minute jump rope session 2-3 times per week. For every drip of sweat, you are burning through a little more fat!
9. Resistance Band Rowing
Resistance bands are an incredibly flexible fitness tool. You use one in a simple rowing motion to train your back and shoulders almost anywhere!
Go for 10-20 minutes rowing sessions with varied intensity. Your back will be slimmer and firmer in no time. Better still, get this free workout plan 30 Day Resistance Band Full Workout Challenge and challenge yourself!
10. Wall-Assisted Handstand
Handstands are a mighty exercise for shoulders, back, and core. Using a wall to assist takes away the balance element, allowing you to focus on fully engaging your back and shoulders.
A Final Tip To Help You Get Rid Of Back Fat:
Combine these exercises with a clean diet and caloric deflect. In other words, control your food intake so you are ultimately burning more calories than you are consuming. Diet plays a huge role in both a leaner back and overall physique. Want a more structured programme and a coach to walk you through your fat burning journey? Then you can miss the Busy Yet Fit Programme at Lifehack. Good luck!
