Generally, back fat is a clear source of insecurity for a lot of people. Luckily, there are some ways to get rid of it, and more concretely, there are a couple of very effective exercises you could try. Now follows a list of the most prominent exercises that will get your back in a nice and slim shape in only a matter of time!
Planking is a very popular exercise among people all over the world and there are good reasons for this! With this exercise, you’re training a lot of muscle groups all at once, and the muscles in your back are no exception to that! Also, not only is this exercise relatively easy to do, but you can also perform the “plank” basically everywhere. All you need is a training mat and you’re all good to go.
To actually do the exercise, you need to start by lying flat on your stomach on the training mat. Then, lightly lift yourself off of the floor, using your elbows. However, make sure that your elbows are placed directly under your shoulders in order to maintain the perfect planking form. When you’re in the right position, you should hold your weight with your toes and your forearms.
Tighten your abdomen muscles and keep that position for one minute. Then, repeat this action 3 more times to get the best results and to get rid of that back fat once and for all!
Furthermore, as the name suggests, back extensions are another great example of an exercise that will greatly help with training the muscles in your back. Besides that, it’s also the perfect exercise to get rid of any excess back fat that you might have.
Just as was the case with the planking exercise, this one is also not that difficult and can easily be done from the comfort of your own home. It should be noted though, that this exercise is best done with the help of a training machine or a big training ball.
To start, again make sure that you’re lying on your training mat, face-down on your stomach.
Stretch out your arms out all the way over your head. Then, you should tighten your abdomen en gently push your pelvis onto the training mat. However, make sure that your back isn’t hollow! Now, you should slowly lift your upper body off of the training mat. Then, do the same with your feet. Hold this effective position for 30 seconds and do this exercise in sets of 3 to get the most optimal results!
This next exercise just might be one of the most-dreaded exercises out there, but you truly can’t argue with the results! By doing push-ups, you’re basically training the whole lower part of your body and your arms. Therefore, doing push-ups is one of the best ways to deal with the excess fat on your lower back!
To do this exercise, lie down on your stomach on a training mat to begin. Then, place the palms of your hands flat on the floor on both sides of your head. Lift your body off the floor and repeat this about 20 times. If you’re up for it, you should do about 2 to 4 sets! However, make sure that you keep your back straight every time you do a push-up or otherwise, this exercise probably won’t be very effective.
Last, but not least, the bridge position is also very great when it comes to getting rid of back fat and it’s overall a great way to strengthen your core!
As a starting position, lie flat on your back on the floor. Place your hands on both sides of your head and bend your knees. Now, your feet should flat on the floor, together with your hands. Lift your hips off of the floor and then, do the same with your shoulders until your back is bent properly. You should maintain this position for about 10 seconds if you can and then, repeat this action 3 times.
All in all, with these exercises you’re off to a great start when it comes to getting rid of that back fat you dislike so much. Of course, you should keep in mind that you should also make sure you’re getting your weekly dose of cardio in since that’s the most pertinent way to get rid of excess fat. Besides that, maintaining a well-balanced and healthy diet is also a must if you want to succeed in your goal. Good luck!