Following a proper diet helps reduce weight but back exercises are just as important to completely achieve it.
If not maintained, certain parts of our bodies start storing fat and by the time you realize it, it seems almost impossible to rid yourself of it. One of such problematic areas is the fat in your back which creates a bulge below your bra strap. I'm sure you have noticed it at times and even wondered how to get it into shape. Yes, following a proper diet helps reduce weight but back exercises are just as important to completely achieve it. All you have to remember is that you need to work harder than you do for other parts of your body to get it in shape.
"Back fat accumulates slowly over time," says ex-professional athlete Henry Barratt. "Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the 'love handles', 'muffin tops' and behind the bra strap." Not using your back muscles can result in the loss of strength and tone unlike the front portion of your body. Now going to the gym and lifting weights would have been ideal to get rid of the fat as it involved a lot of muscle work. But given the current scenario, here are some safe and effective set of exercises that may help remove the back fat without any weights or fancy pieces of equipment.
The name says it all. Lay flat on your stomach and stretch your body out so your legs and arms are lengthened. Now lift your hands and feet off the ground at the same time and attempt to raise it about 6 inches off the ground. Try and lift your belly button off the floor if you can and hold the position for several seconds. Once done, don't rush but lower your arms and legs back down with control. Repeat it as many times as you can. This superhero workout not only works magic on your lower back but also works your glutes.
This exercise brings back childhood memories of the time when you used to skip for fun. But it's a fact that it is one of the most underrated exercises that not only help with back fat but also affects the overall fat content. "They've used it for a long time for strength, balance, and cardiovascular exercise, says Dr. William Roberts, director of the Sports Medicine Program at the University of Minnesota Medical School, according to Women's Health Magazine. "Jumping rope is a great way to build stability and mobility of the ankle joint," explains Callie Gullickson, CPT. A study published in the Journal of Pediatric Endocrinology and Metabolism suggests that if you skip 15 minutes every day for 12 weeks it can reduce your back flab and tone the overall body proportion.
This particular exercise helps tone your upper body and it's mostly done using a bag that's mounted on a wall or ceiling. However, you don't need one to perform the punching motion, according to Healthline. For this, first assume a fighting stance keeping your fists held high, close to your jaw and feet hip-width apart, with one leg slightly in front of the other. Next, set a timer for 30 seconds to 2 minutes. Aim at an imaginary bag in the air and hit it as many times as you can with your knuckles facing outward. Keeping doing it for the time frame that you've chosen and continue rotating your arms. When the timer goes off, you'll know that you've completed a set. Do three sets of this.
This specifically targets your obliques which include abdomen and tones your "love handles" and lower back area. For this, you have to lie on your right side with your legs stacked on top of each other. Now, place your left hand behind your head and rest the hand wherever you feel comfortable. Squeeze your obliques and draw your left leg up towards your left arm which should remain stable on your head. Then you'll be bringing the bent left arm toward your left knee. Do this several times before switching to the opposite side.
The muscles involved in performing this exercise not only hits the obliques but also the upper and lower abs. To do this all-in-one exercise, you need to lie on your back, with your lower back pressed flat on the floor. But keep your head and shoulders raised slightly above it. Now place your hand on either side of your head lightly and make sure your fingers don't knit causing your head to be yanked at any point during the exercise. Then lift your leg off the ground and extend it outside.
Meanwhile, lift the opposite leg and bend your knee towards your chest. As you do this twist through your core in a manner that the opposite arm comes towards the raised knee. There's no need to touch your elbow to the knee but focus on moving through your core as you turn your torso. Keep your elbow in the same position, relative to your head throughout it. Alternate sides until you've done 10 reps on each side and three sets of 10 in total.
Please remember that back fat or anything like it does not determine your beauty. What is important is to maintain a healthy relationship with your body by exercising and eating the right food.
References:
https://www.womenshealthmag.com/uk/fitness/fat-loss/a29202869/how-to-get-rid-back-fat/
https://www.healthline.com/health/how-to-get-rid-of-back-fat#lifestyle-changes
https://www.coachmag.co.uk/exercises/lose-weight/1716/bicycle-crunches
Cover image source: Getty | Photo by sabelskaya
