One of the major obstacles to weight loss is stubborn fat that clings to certain areas of the body, one of which is the back. A lot of people tend to ignore their back muscles while they over-strain visible ones, like the chest and arms, which eventually atrophies the back muscles. However, spot reduction may not be the only option, instead, you should focus on reducing the overall body mass and sculpting the back muscles with exercise. Below are some quick workouts to get rid of back fat.
1. Dumbbell rows
This exercise works on the whole lat, the upper back and the trap muscles. It also works the biceps, brachialis, brachioradialis and gripping muscles. To do this, place one of your knees on a bench with your dumbbell held in the opposite hand. Now, keep your back as level as possible while you pull the dumbbell towards your armpit in a straight rowing motion. Lower the weight back down gently, and try not to fully lock your arm out. Complete a set of 8 to 12 reps, then switch to the other side and repeat.
2. Bridges
This is a chain exercise that engages the abs and works out the buttocks, hips and lower back. It also helps to build muscles and boost flexibility. To do this, lie on your back and bring your knees to a 90-degree angle and your feet flat on the floor. Now, lift your buttocks off the floor so that your back is in a straight line. Maintain this pose for about 15 seconds and then lower yourself back to the ground. Do 10 to 20 reps to complete a set.
3. Straight-arm plank
Planks work all the muscles in the core, which includes the rectus abdominus (the six-pack muscles), transverse abdominus, internal and external obliques, hips and the back. To do this, begin with your arms straight towards the floor, then lift and hold your body as straight as you can. Maintain this pose for 15 to 60 seconds, relax, and do 3 reps.
4. Jump rope
This is probably one of those old-school exercises that aren’t taken much into consideration these days. However, studies shows that 10 minutes of skipping rope is equivalent to running an 8-minute-mile, and jumping at a moderate rate will burn about 10 to 60 calories every minute. You can spend 15 minutes with your rope, 2 to 3 times per week.
These exercises, along with healthy meals, will help tone the back and also improve your overall physique.
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