15 Exercises To Get Rid Of Back Fat
Before you get started with the exercises, you should always warm up. Get a solid 10-minute warm-up to prep your body for the workout blast. Here’s what you should do.
Head tilts – 1 set of 10 reps Neck turns – 1 set of 10 reps Arm circles – 1 set of 10 reps Wrist circles – 1 set of 10 reps Shoulder circles – 1 set of 10 reps Waist circles – 1 set of 10 reps Side lunges – 1 set of 10 reps Calf raises – 2 sets of 10 reps Jumping jacks – 2 sets of 20 reps Spot jogging – 3 minutes Standing upper body twist – 1 set of 10 reps Standing alternate toe touch – 1 set of 15 reps Standing side crunches – 1 set of 10 reps Ankle circles – 1 set of 10 reps
Now, you are ready for your back exercises. Here you go!
1. Bent Over Row
Target – Lats, rhomboids, rear delts, traps, and biceps. Sets And Reps – 2 sets of 10 reps Tip – Do not round your shoulders and bend down. Roll your shoulders back and then do this exercise to target the back muscles.
2. One Arm Dumbbell Row
Target – Lats, rhomboids, erector spinae, lower traps, rotator cuffs, shoulder blades, biceps, and core. Sets And Reps – 2 sets of 10 reps Tip – Keep your spine in a neutral position and your foot flat on the ground. [ Read: Top 10 Dumbbell Exercises And Their Benefits ]
3. Bent Over Rear Delt Raises
Target – Lats and posterior deltoidsi XA large, triangular muscle that surrounds the shoulder joint and helps elevate the arm away from the side of the body. . Sets And Reps – 2 sets of 15 reps Tip – Keep your spine in the neutral position.
4. Wide Grip Lat Pulldown
Target – Lats, teres muscles, trapeziusi XA large muscle that begins from the base of your neck, runs across the shoulders and extends to the middle of the back. , rhomboids, infraspinatusi XA triangle muscle that helps elevate the arm and turn it outward. It is positioned at the back of the shoulder. , serratus muscles, shoulders, and biceps. Sets And Reps – 3 sets of 10 reps Tip – Do not release the rod too quickly. Control the motion to work the back muscles properly.
5. Underhand Cable Pulldown
Target – Lats, deltoids, biceps, and lower back. Sets And Reps – 3 sets of 10 reps Tip – Squeeze the back muscles when you reach the fully contracted position. Also, keep your elbows close to the body. [ Read: 15 Best Chest Exercises To Lift Your Breasts ]
6. Lying Lat Pullover
Target – Lats, shoulders, biceps, triceps, and core. Sets And Reps – 3 sets of 10 reps Tip – Make sure to keep your core engaged when you do this exercise.
7. Seated Cable Row
Target – Trapezius, lats, erector spinae, deltoids, biceps, and wrist flexors. Sets And Reps – 3 sets of 10 reps Tip – Do not draw your elbows out, shrug, or pull your upper torso back while rowing.
8. Bent Over Barbell Row
Target – Lats, rhomboids, traps, rear delts, and biceps. Sets And Reps – 3 sets of 10 reps Tip – You can also do this exercise with a wide grip to target your rear deltoids.
9. Inverted Row
Target – Lats, shoulders, biceps, and chest. Sets And Reps – 2 sets of 10 reps Tip – You can use a wide grip with the palms facing you or an underhand grip to target the biceps, delts, and lats.
10. Reverse Fly
Target – Rhomboid, traps, rear delts, and chest. Sets And Reps – 3 sets of 12 reps Tip – Keep your head in line with your spine.
11. Bench Dumbbell Pullover
Target – Lats, rhomboids, rear deltoids, and triceps. Sets And Reps – 2 sets of 15 reps Tip – You can do this exercise on a decline bench as well.
12. Superman Pose
Target – Back, glutes, and hamstrings. Sets And Reps – 2 sets of 10 reps Tip – You can also use a gym ball to do this exercise.
13. Bicycle Crunches
Target – Back extensors, erector spinae, rear deltoids, abs, and glutes. Sets And Reps – 2 sets of 15 reps Tip – If you experience neck pain while doing this exercise, you are not doing it right. Keep your neck in a neutral position. [ Read: Top 15 Core Strengthening Exercises ]
14. Dumbbell Shoulder Shrugs
Target – Traps, shoulders, and neck. Sets And Reps – 3 sets of 10 reps Tip – Make sure to roll your shoulders back and do this exercise to target the back muscles.
15. Cat-Cow Pose
Finish your back exercise routine with the Cat-Cow Pose to relax and reduce the chances of back injury. Target – Upper back, lower back, chest, shoulder, and hips. Sets And Reps – 1 set of 20 reps These are the 15 back sculpting and back fat burning exercises. But you must also follow a well-balanced and healthy diet to lose back fat. Here are the lists of foods to eat and avoid.
Foods To Eat
Veggies – Cauliflower, broccoli, cabbage, Chinese cabbage, bottle gourd, ridge gourd, bitter gourd, scallions, eggplant, kale, spinach, chive, radish greens, Swiss chard, rocket spinach, carrot, and beetroot. Fruits – Watermelon, muskmelon (without sugar), apple, banana, pineapple, plum, peach, and berries.
Protein – Eggs, fish, soy, tofu, mushroom, chicken breast, ground turkey, beans, and legumes.
Dairy – Full-fat milk, full-fat yogurt, buttermilk, homemade ricotta and cottage cheese.
Nuts And Seeds – Walnuts, almonds, pecans, pine, macadamia, hazelnuts, chia seeds, flaxseeds, sunflower seeds, and pumpkin seeds.
Whole Grains – Brown rice, red rice, black rice, oats, buckwheat, wheat flour, and sorghum.
Fats And Oils – Olive oil, rice bran oil, peanut butter, sunflower butter, and almond butter.
Herbs And Spices – Cardamom, cinnamon, star anise, mint, fenugreek, cumin, coriander, turmeric, cayenne pepper, black pepper, white pepper, mace, nutmeg, saffron, cilantro, rosemary, thyme, basil, oregano, and sage.
Foods To Avoid
Bread Flour pasta Fries Ready-to-eat noodles Rice noodles Fried chicken Frozen foods Processed food Potato wafers Biscuits Cookies made with refined flour and sugar High GI fruits like mango and grapes Canned food Hormone-treated meat Alcohol
How long does it take to lose back fat? Shoulder circles, jumping jacks, standing side crutches, spot jogging, and side lunges are a few of the effective exercises to lose that excess back fat. Maintaining the right posture and reps, alongwith regular practice would help you see a visible difference soon. Regular cardio, strength training, and a healthy diet may result in back fat loss within 2 – 3 weeks. Does walking help get rid of back fat? Yes, walking helps in burning overall body fat loss, including back fat. Does running get rid of lower back fat? Yes, running helps get rid of lower back fat. However, you have to couple it with a healthy and balanced diet. What is the best cardio for back fat? A rowing machine is considered the best cardio for losing back fat. Is cycling good for back fat? Cycling is specifically effective for getting rid of back fat. It helps burn calories and strengthen your back muscles.
