When you want to look your best, especially in a silhouette producing outfit, you don’t want bulges hanging down over a bra. It takes two things to look great, losing weight and doing exercises to get rid of back fat. I tell clients in Florida that to look your best, the weight loss is necessary. It won’t take off pounds specifically on your back, but all over your body. The exercises then tones the area and makes back fat less noticeable.
Spot exercises don’t really work.
Yes, you want the area toned, so in that sense, it works. However, it won’t take fat off that specific area. When your body loses fat, it comes off the entire body, not just the area the exercise targeted. However, it does tone the muscles in that area, so when the fat is gone, it will look toned and not flabby. The multi-pronged approach works to remove fat and build muscle tissue. Once the fat is gone, and only then, can you see all the work you put into toning the muscles.
Use exercises that tone the back, upper arms, core muscles and burns high amounts of calories.
That’s the perfect description of strength training exercises. It’s even more true when you use circuit training or high intensity interval training. Burning calories is a key way to get rid of all fat and strength training is one way to do it. The muscles in the back are divided in three groups, upper back, mid back and lower back. Work all three areas and you’ll see a huge difference. It will eliminate a lot of the jiggle and lap over. Work the trapezoids, deltoids, the latissimus dorsi, lower trapezius, rhomboids and erector spinae.
Use exercises with pulling motions for the upper back, mid back and shoulder area.
A wide grip pullup is a good exercise for the upper back, just as a Romanian deadlift with weights are. Using a cable machine, a seated close-grip row and standing upright row work. Exercises that simulate pulling, throwing and rowing help build the muscles. A back stretch and unilateral hammer-grip pull-down work well, too. Push ups work the deltoids and give a more sculpted appearance. A workout containing Superman, back extension, knee roll and trap bar deadlift all work the lower back area.
- Compound exercise are a good way to boost the effectiveness. They work several muscle groups at once and burn more calories as they build strength and tone.
- Working out with weights will get results faster and help burn fat. It defines your back and builds muscle tissue faster.
- Stay hydrated while you’re trying to burn back fat. It will help you feel full longer, replenish the water you lost working out hard with weights and even improve your skin.
- For something you can do in the office to help build back muscles, try jumping jacks without the jump. Start with your arms at your side cross them at the top and lower them and cross them at the bottom, like you would in a jumping jack.