Back Fat Exercises

Back fat exercises to fight excess fat on the back can help get rid of those unattractive bulges around the band of your bra and over the waistband of your jeans.

Muscles in Your Back

The muscles in your back are designed to help lift, pull, sit and stand up straight. Toned back muscles give your back a sculpted look. When you keep your back muscles in shape, you're less likely to be plagued with back problems.

To burn fat on your back, a good fat-burning aerobic workout will help as it burns body fat throughout your entire body. Some of the other benefits of aerobic exercise include:

• Helps lower high blood pressure
• Helps control blood sugar
• Helps relieve chronic muscle pain
• Can help you lose weight
• Activates your immune system
• Increases concentration of good cholesterol and decreases bad cholesterol
• Strengthens your heart
• Helps fight depression

Aerobic exercise is good. You can see by the list that it offers all kinds of pluses, but if you want to get your back muscles toned it is a good idea to add weight-resistance training to your exercise regime. Back fat exercises will not only give you a better appearance but will also improve your posture and give you better support for your whole body.

Upper Back Fat Exercises

You might be able to hide that unsightly bulge around the band of your bra, but better yet, let's look at some back exercises to get rid of it. After all, who wants to dress in a shirt that looks like a tent?

To target that fat around your bra and tone your upper back, do the following exercises. Perform two sets of 10-12 repetitions. Schedule a rest day between workouts.

Bent-Over Row

Position:

• Stand with your feet shoulder-width apart
• Back straight
• Knees bent slightly
• Stomach pulled in
• Hold a dumbbell in each hand but keep fingers relaxed
• Bend 90 degrees from the waist while keeping back straight
• Arms hang toward the floor with palms facing your legs.

Repetition:

• Squeeze shoulder blades together
• Bend elbows
• Raise dumbbells to your sides
• Hold
• In a controlled movement, lower to the starting position

Rear Delt Fly

Position:

• Sit on the edge of a chair or bench
• Hold light weights in each hand behind each leg
• Lean forward from the hips
• Keep back flat
• Tuck chin to chest

Repetition:

• Raise arms to the sides
• Slowly bend elbows as you lift
• Squeeze shoulder blades together
• Hold at the top of the extension
• Gradually lower your arms to starting position

Lower Back Exercises

Opposite Arm/Leg Lifts

Position:

• Lie flat on your stomach with arms extended over head
• Legs straight
• Forehead resting on the floor (or turn head to one side)

Repetition:

• Slowly raise right arm and left leg at the same time
• Keep pelvis and chest flat on the floor
• Lower and repeat with the opposite arm and leg

Note: If you feel pain with this or any exercise stop immediately.

Back Extension Using Exercise Ball

Position:

• Lie with abdomen on ball
• Keep upper body and neck parallel to floor
• Place hands behind head
• Rest feet wider than shoulder-width apart on floor behind you

Repetition:

• Slowly raise upper body until chest level is several inches above the ball
• Hold 3 seconds
• Return to starting position and repeat

Other Strength Training Exercises to Help Burn Back Fat

Strength training works the major muscles in your back, which in turn will help burn back fat. Along with the above exercises, if you really want to target that back fat add the following into your strength training routine will help you can a svelte rear view.

• Chin-ups
• Pull-ups
• Pulldowns (Wide-grip, closed-grip and curl-grip)
• Seated cable rows
• Seated machine rows
• Straight-arm pullovers
• Barbell, dumbbell and machine shrugs
• Upright rows
• Straight bar pulldowns.
• Bent-over lateral raises
• Cable rear lateral raises

• Pictures of People Exercising
• Women Fitness Models
• Male Fitness Model

• Breast Lifting Exercise
• Contour Abs
• Naked Exercise
• Naked Pilates
• Hula Hoop Exercises

• Plantar Fasciitis Stretching Exercises
• Tennis Elbow Exercises Therapy
• Exercises for Lifting the Breasts
• Exercise for Back
• Stretching Exercises for Lower Back