Back fat can be a frustrating and stubborn problem area for many of us. Luckily, there are several effective exercises that target and tone this area. Here are 10 exercises that can help banish back fat for good:
1. Lat pulldowns – This exercise uses a machine or resistance band to work the large muscles in your upper back. Start with a weight that challenges you, and gradually increase as you get stronger.
2. Seated cable rows – Similar to lat pulldowns, this exercise targets your upper back muscles. Sit with your legs straight and pull the cable towards your chest, squeezing your shoulder blades together.
3. Dumbbell rows – With a dumbbell in each hand, bend over with a flat back and pull the weights up towards your armpits. This exercise works your upper and middle back muscles.
4. Bent over reverse fly – Stand with your feet hip-width apart and bend forward at the waist, with a slight bend in your knees. Hold a weight in each hand and lift your arms out to the side, squeezing your shoulder blades together.
5. Superman – Lie face down on a mat with your arms and legs extended. Lift your arms and legs off the ground at the same time, holding for a few seconds before lowering back down.
6. Plank reach – Start in a plank position, with your elbows on the ground and your body in a straight line. Reach one arm forward and hold for a few seconds before switching to the other arm.
7. Renegade rows – Start in a plank position with a weight in each hand. Pull one weight up towards your armpit, keeping your elbow close to your body. Lower back down and repeat on the other side.
8. Reverse plank – Sit on the ground with your legs extended in front of you and your hands behind your hips. Lift your hips off the ground, creating a straight line from your head to your heels.
9. Back extensions – Lie face down on a mat with your hands behind your head. Lift your upper body off the ground, squeezing your back muscles as you lift.
10. Wall angels – Stand with your back against a wall and your arms out to the side, forming a “W” shape. Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the wall the entire time.
Incorporate these exercises into your workout routine and you’ll be well on your way to banishing back fat for good. Remember to also maintain a healthy diet and stay consistent with your exercise routine for the best results.
