Many people struggle with excess fat on their back because they don’t engage in the right exercises. Today, we will share some fitness exercises that specifically target the back and help eliminate unwanted fat.
Even the most fit women can feel self-conscious about a bulge on their back. It can be visible from the sides of a bra, through the sleeves of a tank top, or even through the neckline of a strapless dress. If you want to feel more confident in any outfit, try incorporating the following exercises into your routine. These exercises, designed and demonstrated by certified fitness trainer Elizabeth Bracero, focus on tightening the chest and shoulders.
To see results, aim to complete four sets of 12 repetitions for each exercise. You can either include several of these exercises in your regular routine or perform the entire routine multiple times a week.
PUSH-UP
How to do it:
– Start by getting into a plank position with your palms on the floor, wrists directly beneath your shoulders, and fingers facing forward. Your feet should be hip-width apart, and your body should form a straight line from the top of your head to your heels. Keep your shoulders away from your ears.
– Bend your elbows to lower your body in a straight line towards the ground until your forehead nearly touches the floor.
– Press into your palms to extend your elbows and bring your body back to the starting position.
UPRIGHT ROWS
How to do it:
– Grab a 6- to 15-pound weighted bar (or dumbbells of equivalent weight) with an overhand grip, hands shoulder-width apart.
– Stand with your feet shoulder-width apart.
– Exhale as you bend your elbows out to the sides, lifting the weighted bar to shoulder height.
– Inhale as you slowly lower the bar back to the starting position to complete one repetition.
BAR FRONT RAISES
How to do it:
– Grab a 6- to 15-pound weighted bar with an overhand grip, hands shoulder-width apart.
– Stand with your feet shoulder-width apart.
– Keep your arms as straight as possible (without locking the elbows).
– Exhale as you lift the weighted bar until it’s higher than your shoulders.
– Inhale as you slowly lower the bar back to the starting position to complete one repetition.
CHEST FLYS
How to do it:
– Grab a 5- to 10-pound dumbbell in each hand.
– Lie on your back on a mat or bench.
– Hold the weights together above your chest with your palms facing each other and your arms nearly straight (elbows slightly bent).
– Inhale as you slowly open the weights out to the sides.