10 Exercises To Burn Your Back Fat Faster
Obesity shouldn’t be taken lightly especially fat at the back. If you have back fat, it is an indication of low carb tolerance, insulin resistance, and high testosterone levels. Also, you are more likely to develop diabetes and PCOS. But it can be controlled by reducing body fat especially back fat.
Here’re 10 Best Exercises To Reduce Back Fat
- Bent Over Row
Target: Biceps, Lats, Traps, Rhomboids, Rear Delts
How To:
• Stand straight with your feet closed and a dumbbell in each hand
• Bend forward with your spine making a 45-degree angle and hips pushed back
• Pull the dumbbells up to your chest and then release
• Do 2 sets of 10 reps
- One Arm Dumbbell Row
Target: Core, Lats, Biceps, Rhomboids, Shoulder Blades, Erector Spinae, Rotator Cuffs, Lower Traps
How To:
• Get an exercise bench and place your right knee and hand on the bench
• Grab a dumbbell in your left hand to start the exercise
• Strengthen your left hand and pull the dumbbell up to your armpit and then release
• It is one set complete
• Try it with the right hand
• Do 2 sets of 10 reps
- Bent Over Rear Delt Raises
Target: Deltoids, Lats, Posterior
How To:
• Stand straight with your feet shoulder-width apart and a dumbbell in each hand
• Bend forward a little without flexing your knees and extend your hands at a 45-degree angle to your back
• Pull the dumbbells up in such a manner that your elbows point towards the ceiling
• Release your hands slowly
• Do 2 sets of 15 reps
- Wide Grip Lat Pulldown
Target: Biceps, Lats, Shoulders, Teres Muscles, Serratus Muscles, Trapezius, Infraspinauts, Rhomboids
How To:
• Sit comfortably on a lat pulldown machine with your spine straight, chest out, and knees underneath the pads
• Hold the overhead wide bar attached to the pulley and pull it down
• Lean slightly backward to generate the force needed to pull the wide bar down up to your chest
• Release the bar slowly until your hands extend fully
• Do 3 sets of 10 reps
- Underhand Cable Pulldown
Target: Lower Back, Lats, Biceps, Deltoids
How To:
• Sit comfortably on a lat machine with an overhead wide bar attached to the pulley
• Hold the bar with your hands less than your shoulder width and palms facing your chest
• Lean back a little to pull the pulley down to your chest
• Keep your feet flat on the ground and engage your core to generate the force needed to pull the bar
• Release the bar slowly to come to the starting position
• Do 3 sets of 10 reps
- Lying Lat Pullover
Target: Core, Lats, Triceps, Shoulders, Biceps
How To:
• Lie down on a mat with your knees flexed and feet flat on the floor
• Grab lightweight dumbbells in each hand and raise your hands over your chest
• Bend your elbows to allow the dumbbells to move from over your chest to over your head in an anti-clockwise movement
• Bring the dumbbells to the original position
• Do 3 sets of 10 reps
- Seated Cable Row
Target: Wrist Flexors, Trapezius, Biceps, Lats, Deltoids, Erector Spinae
How To:
• Sit comfortably on a lat machine with your back straight and feet flat on the floor
• Grab the lower close-grip attachment to start
• Straighten your back and your chest out while pulling the grip
• Pull the grip close to your abs and release the attachment slowly
• Do 3 sets of 10 reps
- Bent Over Barbell Row
Target: Biceps, Lats, Rear Delts, Rhomboids
How To:
• Stand straight before a barbell
• Keep your feet hip-width apart and flex your knees a little to reach your hands to the barbell
• Grab the barbell with a narrow grip to start
• Your back should make a 45-degree angle to the floor, chest out, and shoulders rolled back
• Pull the barbell up to your abs and then release
• Do 3 sets of 10 reps
- Inverted Row
Target: Chest, Lats, Biceps, Shoulders
How To:
• Access a squat rack with a bar set at half of your height for the exercise
• Grab the bar with a narrow grip while keeping your palms outside
• Extend your legs and feet flat on the ground
• Pull your body up and then release but slowly
• Do 2 sets of 10 reps
- Reverse Fly
Target: Chest, Rhomboid, Rear Delts, Traps
How To:
• Stand straight with your feet shoulder-width apart
• Grab a dumbbell in each hand and bend a little forward
• Extend your hands before your chest and then move them sideways to the shoulder level
• Release your hands to the starting position
• Do 3 sets of 12 reps
The above-mentioned are 10 exercises for burning back fat. But you also need to follow a balanced diet to prevent the accumulation of fat. Note down the food you should consume and which to avoid.
Foods To Eat
Vegetables: Green veggies including spinach, cauliflower, cabbage, bottle gourd, bitter gourd, radish greens, beetroot, carrot, kale, eggplant, chive, and Swiss chard.
Protein: Egg, fish, mushroom, tofu, beans, and legumes
Dairy: Full-fat-milk, yogurt, buttermilk, and cottage cheese
Nuts And Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, sunflower seeds, pecans, hazelnuts, macadamia, and pine
Whole Grains: Rice – brown, red, and black, oats, buckwheat, sorghum, and wheat flour
Fats And Oils: Rice bran oil, olive oil, sunflower butter, peanut butter, and almond butter
Herbs And Spices: Cinnamon, cumin, cardamom, coriander, turmeric, fenugreek, mint, cayenne pepper, black pepper, white pepper, saffron, mace, basil, sage, oregano, thyme, cilantro, and rosemary
Foods To Avoid
• Bread
• Flour pasta
• Ready-to-eat noodles/rice noodles
• Fried chicken
• Frozen foods
• Canned/Processed food
• Potato wafers
• Biscuits/cookies made with refined flour and sugar
• High GI fruits like mango and grapes
• Hormone-treated meat
• Alcohol
Final Thoughts
If you have back fat then it is time to start exercising to burn the fat faster. Together with a balanced diet and exercise, you can burn the stubborn back fat and get back your health. Also, you need to maintain your diet to prevent the fat from coming back.
Disclaimer: The above information is for educational purposes only and the readers are advised to consult personal trainers before trying any exercise.
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