Looking to lose that back fat so can fit in your strapless sundress? If yes, then you are not alone. While most women easily get frustrated when looking to get rid of back fat, professionals will tell you, it’s not a difficult thing to achieve. All it takes is a healthy diet and consistent work out plan to reduce fat, no matter where it is on the body. Here are some effective and easy-to-do exercises that can help you strengthen and tone your back as much as you want.
1. Cheerleader
This exercise focuses mainly on the back, chest, triceps and biceps.
How to do:
- The first thing to do here is squeeze your back muscles as you lift and lower your arms to maximize results.
- While holding a three-pound weight in each hand, cross your hands in front of you at shoulder level.
- Then pull back your arms into a W shape and press your arms upward.
- Return down into a W position and cross your arms, this time with the opposite arm on top.
- Do 30 reps and repeat again.
2. Back Row with Tap
The back row with tap is another great exercise that targets the shoulders, back, abs and glutes. Since it challenges your core muscles, it can be used as an all-purpose workout technique.
How to do:
- With a weight in each hand, sit back into a squat with your knees bent and your arms reaching forward, completely extended.
- Row your arms backward as you tap one leg all the way back, never leaving the squat position.
- Do 15 to 25 reps on each side.
3. Flying passe
The flying passe mainly focuses on the back, abs and legs.
How to do:
- First things first, free up your side plank with this equipment-free move that tones your entire body.
- Secondly, balance yourself in a side plank position with your inner leg off the ground and your outer hand on your hip.
- Once you are stable, fully extend your inner leg toward your butt, twisting your core to the ground as you do so.
- Twist your leg back to its returning position and stack the hips.
- Do 10 reps on each leg. Repeat three times.
4. Superhero
The Superhero is a great exercise for targeting your shoulders, back, abs, and legs.
How to do:
- You are going to be needing a bosu ball and resistance band for this workout. Keep your back at a 90-degree angle with the floor as you lift the resistance band toward the sky.
- Place your resistance band under the bosu ball.
- Step onto the bosu ball and position yourself into a squat while holding the resistance band between your legs.
- With the resistance band in both hands, lift your arms up towards the sky as high as they’ll go.
- Return your arms slowly to the center of your legs.
- Do 10 to 15 reps. Repeat three times.
5. Cross Jack
Intended to work your arms and legs, the Cross Jack is another simple, yet effective exercise that can help you lose that back fat. Fat elimination is about a balanced workout, and most professionals recommend that cardio routines are to be incorporated as well.
How to do:
- Do a jumping jack, but when you come down, cross your arms and legs.
- Do as many cross jacks as you can for 30 seconds. Rest and repeat.
