Back fat is totally annoying for anyone who loves to rock sports bras, bandeaus or tight-fitting clothes in general. Surprisingly, back fat is hardly ever on our priority list when we hit the gym. Probably, because we don't know any effective, easy-to-do moves. Well, here are 6 exercises that blast away fat for good!
How It Works: 3 or 4 days per week, do 1 set of each exercise back to back, with little or no rest in between. Rest 1 to 2 minutes after the final exercise, and repeat the circuit 2 more times for a total of 3 times.
Gear: A pair of 2- to 3-pound dumbbells, a pair of 15- to 25-pound dumbbells, a resistance band, and a pull-up bar.
#1 T-Raises
Reps: 15
Grab a pair of 2- to 3-pound dumbbells and stand with feet hip-width apart, bending knees. Bring weights together and turn palms forward. Keep your arms straight, lift weights up to shoulder height then lower back down.
Engage core and glutes.
#2 Single-Arm Dumbbell
Reps: 10 per side
Grab a 15- to 25-pound dumbbell in one hand and stand with feet hip-width apart, knees bent and hips shifted back. Lower torso until nearly parallel with the ground and, for balance, place right hand on a wall in front of you. Draw the weight towards your chest by bending left elbow straight up toward the ceiling. Make sure to keep shoulder blades down.
Engage your core.
#3 Delt Raise
Reps: 10
Grab a pair of 5- to 10-pound dumbbells and stand with feet hip-width apart, knees bent. Shift hips back and lower torso until nearly parallel with the ground. With palms facing each other, bend elbows and lift weights up to shoulder height. Focus on using your back to raise the weights. Gently lower back down.
Engage glutes and core.
[bctt tweet="Bring Your S*xy Back: 6 Exercises That Zap Back Fat!"]
#4 Assisted Pull-Ups
Reps: 8
Loop a band on top of a pull-up bar and hold onto the bar with hands wider than shoulder-width, palms facing each other. Place one foot inside the band and hang at arm's length. Return to this dead hang position each time you lower back down. Pull body up in one straight line, bringing head above hands. Squeeze shoulder blades together and pull upper arms down with force. Lower to dead hang and repeat motion without swinging.
#5 Lateral Arm Raise Plank
Reps: 10 per side
Come into a straight-arm plank with hands below and in line with shoulders and feet wider than hip-width apart. Keep hips still and lift one arm up to shoulder height. Return to center, then lift the other arm to shoulder height. Draw belly button up and in to remain centred.
#6 Push-Up Hold
Reps: 5
With hands wider than shoulder-width, come into push-up position. Try to form a straight line from heels to head. Bend elbows and lower body until hovering just inches above the ground. Hold for 1 deep breath, and then press half-way up and hold for another 1 deep breath. Lower back down and hold for 1 deep breath. Come back up to the halfway point and hold for 1 more deep breath.
Share your workout tips and tricks with us! If you love this workout, let us know in the comments below!
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