How To Get Rid Of Back Fat
Exercises to get rid of fat on the back
When we do weight training, we use our muscles to stimulate the metabolism and fat burning processes. We do not have to lift tons of weight to see results however. We can start with just a little resistance.
Many people want to know how to get rid of back fat as well as other specific areas of the body. We know that to achieve this there are certain exercises that selectively make the muscles firm and get rid of fat from these areas. These areas in particular are the buttocks, chest, back, thighs and abdomen. You probably know someone who focuses only on the abdomen or legs; forgetting that the back is also a key area to strengthen and tighten. It can even greatly change the appearance of your overall physique.
Those nasty rolls of fat on the back is usually a problem when wearing a sports bra, bathing suit or a tight dress. This area is very sensitive to the accumulation of fat and getting rid of it requires a lot of dedication and discipline. If you’re interested in learning how to get rid of fat on the back, read on for some of the best exercises we know.
Exercises to strengthen your back and burn local fat
- Roll out a yoga mat and go down on it with your face down with your arms stretched forward or backwards over your head. Without lifting your feet gently bend your back and return to the starting position. Do two sets of this exercise, each set consisting of ten repeats.
- Stay in the same position. This time, place your hands in your neck or back. Lift your upper body off the mat and go back to the starting position. With this exercise, do two sets of fifteen repetitions each time.
- Do the same exercise as before, but instead of bending your back up, move your back laterally from one side to the other. Always try to keep the rest of your body still.
- For the last exercise you do the yoga pose known as the “cat”. Relax your back, bend it up as far as you can (such as a cat would do). Then move your belly to the ground like you want it to touch the ground. Repeat this exercise five times and then rest.
A great way to work out the back muscles. You however have to really focus when you swim to use the back muscles. Also, this is a very relaxing activity. It’s a great way to move, it strengthens your back with the main goal to remove excess fat from the back area.
Any good fat burning routine should also include strength training. You can use weights to focus on building muscle mass and improve your metabolism. This will in turn will help you burn more fat, even while you rest. All you need to do is start the day with a little weight training. It is not necessary to use very heavy weights, dumbbells weighing half a kilo will suffice. As you get fitter you can always increase the weight.
Cardiovascular exercises increase your heart rate and help the body burn calories. Adding exercise that you like, such as running, jumping, cycling or jumping rope into your cardio routine will also aid in removing back fat.
Although we know that abdominal exercises such as crunches focus on fat in the stomach, they also help in removing fat in the lower back though. Train your entire abdomen, focusing on the oblique muscles (the muscles in the walls of the abdomen). You can also add stretching exercises aimed at the sides of your body.
Recommendations for best results
We know that getting rid of unwanted fat is a complex objective, which can only be achieved with a lot of discipline and effort. Pointing at the back will require a bit more routine and power, because it is a difficult area to focus on. But if you do the exercises mentioned above, you’ll get to see the results in no time.
Remember that to lose fat it is crucial that you use a balanced diet that is free of excess fats, fried foods and sugars. It is always a good idea to use more healthy foods and beverages, such as fruit, vegetables, green tea, water, foods rich in fiber and protein, etc. A good colon cleanse can also aid weight loss
It’s also a good idea for you to complete exercises with a good back massage with gentle pressure to eliminate those annoying ‘love handles’ gradually.
And finally, remember that a good posture is very important to maintain this area of the body. You should always try to maintain a straight posture to prevent subsidence of the spine, causing fat to accumulate and the formation of those unwanted love handles.