Struggling with back fat? Site of your back in a nice-fitting dress making you cringe a little? Wish you could lose back fat simply and easily? Worry no more! Here are 5 exercises you can do from the comfort of your own home to tone and trim the muscles of the back!
The best thing about these exercises? No big, bulky equipment needed and you don't even need a gym membership. Let's take a look!
1. The Push-up
Push-ups are not solely for toning the arms and pecs. They are ideal for toning your upper back as well. The key to it is to make sure you have good form, keeping your head in a straight line up to your heels. This will ensure you get the best out of your push-ups and target all the right muscles. If you're just starting out, you can do the pushups on your knees. To begin with, aim for 3 sets of 8-12 repetitions and then gradually increase from there.
2. The Rowboat
Rowing appears very similar to a pushup, but you actually use the opposite muscles. The rowing motion, particularly if you use a resistance band, causes the muscles of the upper back and shoulders to contract with each pull, which is exactly what you want if you're looking to lose fat and tone up your upper back.
With this exercise, it is important to maintain a proper posture. You place a resistance band around a fixed object (chair leg works well, or use your feet if need be). Sit upright, lean back slightly and then maintaining your posture while you pull the band back with both arms at the same time. Repeat for 3 sets of 15-20 repetitions.
3. The Y-Raise
For this exercise, you are going to need an exercise ball. It can be done lying flat, but if you have poor back flexibility you might struggle with getting enough range of motion. Lay on the ball facing downwards with your legs and feet together and only the tips of your toes touching the floor. Your arms and hands should start hanging loosely on either side of your body. The ball should be on your stomach. Slowly raise your arms forming a Y-shape and hold that position for about ten seconds. Then, lower your arms slowly until they reach the floor again and repeat. Try 3 sets of 8-12 repetitions.
4. The Chin-up
Looking for a little more challenge? Chin ups are a little higher up in the difficulty scale, but they are very effective way to get rid of back fat. You can either hold on to the bars with your palms facing you or facing away from you, depending on which is more comfortable for you. For more stability, you may cross your legs at your ankles or at your knees. This is certainly more of an advanced exercise and if you're looking for a no-cost way to do it, monkey bars at the local park are perfect!
5. The Lateral Raise
How about an easier approach? This exercise involves a set of dumbbells, which don't need to cost the earth. You can start off with lighter ones and change to heavier ones if you want to increase the difficulty level. Start with a feet about shoulder-width apart. Then, bend at your knees and waist but careful to keep a good posture for your back. Next, slowly raise your hands holding the dumbbells on both sides keeping your arms as straight as possible. Keep the position for 5 seconds before slowly lowering them again. Repeat the process. You may aim for 2-3 sets of 10-15 repetitions.