At any time, a bad back can make a person feel as if they are unable to carry out simple tasks. It is important, therefore, for one to exercise their back regularly in order to prevent it from getting worse. However, the common problem with this type of activity is that it can be difficult and painful because back pain often impedes muscle movement. It is frustrating when you cannot find the motivation to do something you love because of your pain or physical limitations.
But, not to worry. There are several exercises to keep the lower back muscles strong that will not only protect your back, but boost your overall physical fitness as well. As you do these exercises regularly, you will notice results almost immediately.
11 Easy Workouts To Get Rid Of Back Fat At The Gym
The following are nine easy workouts to get rid of back fat quickly:
Wide Grip Lat Pull Down Complex
The wide grip lat pulldown is one of the best exercises you can do for your lats, the deltoids, and the biceps. Most people struggle to get their lats nice and big because they have no idea how to engage them properly.
Sets/Reps: 4×8-12
Rest: 60-90 seconds between sets
Perform this complex for 5 sets of 10 reps each time, 3 times a week.
Bent Over Rope Row
Bent Over Rope Row is a great exercise as well as a mass builder for your back as it is both a strength builder and a great posture improver, although many find it uncomfortable to do due to the fact that your back is arched. This exercise is also effective in working out golfers’ elbows and forearms.
Use a rope with a 12-20 pound weight for this complex. I recommend using a rope with handles, not just a long, straight piece of rope. You will be able to get more of the upper back involved in the movement.
To target your back muscles and improve your posture, try the landmine exercises that can protect your back while giving you a full-body workout. Landmine exercises are versatile and low-impact movements that can be done at home or in the gym with minimal equipment requirements. Incorporating landmine exercises into your training routine regularly will help strengthen and tone your back muscles.
Face Pull Technique
Face Pull is one of the best exercises ever invented for building big, strong back muscles. It can be used as an effective workout for yourself or as part of an exercise regime with a friend. By doing this exercise you are training your back to work together with your arms.
Bent Over Row to Fly
Bent-Over Row to Fly is a great exercise for your back, it works mainly the rear deltoids and lats while at the same time working out the forearms and biceps.
Weight Machines
Machines offer more support than free weights, which can help you get through an exercise without modifying your technique. Free weights are better for building strength, though, because you have to keep your balance. If you’re scared about falling with free weights, hold on to the machine or a sturdy part of the room for security. And always use the machine’s chair. If you’re doing free weights, rest your elbows on a bench and hold on to it for support.
Various types of exercise equipment are designed to help people lose weight and build muscle. One of the most popular machines is an elliptical trainer. A type of elliptical trainer is the EnVie E450 Elliptical that has been redesigned with new technology that is claimed to be able to burn fat.
Get rid of back fat by incorporating weight machines into your workout routine. Utilize the Smith machine for exercises that target your back muscles such as lat pulldowns and cable rows. These machines offer resistance training, helping to build and tone muscles in your back.
Free Weights with a Set of Dumbbells
You can do this kind of free-weight workout at home with a set of dumbbells. They give you the most freedom of movement. Plus, you can make your modifications to each exercise, so you don’t have to worry about doing it exactly as the model is doing in the picture. Also, most gyms and fitness centers have weight machines, but not many offer free weights.
Working free weights is a very natural way to build muscle. You use your body weight (one reason why free weights are more effective) and can work any part of your body, so exercises usually last longer. Free weights also stretch the tendons and ligaments and help you develop better posture. So if you’re nervous about using free weights or haven’t done them before, get your doctor’s OK first.
Resistance Bands
With resistance bands, all bodyweight comes from your strength. You don’t have to worry about balancing yourself on the machine or holding onto it for support. You can work your upper and lower body without being restricted by machines or other people. Resistance bands also strengthen tendons, ligaments, and muscles—particularly your heart. They can be used in many ways, such as for a time-out setting.
These elasticized, latex-free tubes are inexpensive and take up very little room. You can use them to exercise the arms, legs, chest, shoulders, and back. Some come with handles or attach to a door frame, so you get a knot-free workout. If you’re using resistance bands first, start with the lightest one possible and work your way up.
Incorporate resistance bands into your workout routine for an effective way to tone your back muscles. Check out these exercises to strengthen your serratus anterior using resistance bands to target your back and improve posture.
Ball Crunches
The ball is your support, so you can lower your head all the way to the floor without even using your arms. That’s a significant advantage of this exercise. It also strengthens your upper back, which is essential because your back must support your arms and shoulders.
This exercise uses body weight to tone your abs. Lie on your back with your legs bent at the knees and feet flat on the floor. Grab a ball between your knees, interlock your fingers, and raise your upper body until you’re in a crunch position. Then move up and down by squeezing the ball between your hands. And don’t forget to wear shoes with rubber soles, so you don’t slip and fall.
This exercise uses body weight to tone your arms and chest. Sit on a bench, then bend your knees and place your feet on the floor. Then raise one arm and hold the plate with that hand while keeping the other hand on the floor for support. Do this for five reps, then switch sides and repeat.
This exercise brings back muscle memory for those who haven’t used free weights in years. Lie face-up on a flat bench.
Tricep Dips
Place your feet on the lower portion of a step and place your hands behind your head. Lift up, so you’re in a push-up position, then lower yourself until your arms are extended. Now, lift yourself back to the starting position and repeat.
This exercise targets multiple muscles of the chest, shoulders, and back at once. It also builds balance and coordination because you must raise both legs off the floor at once.
This exercise targets the arms and shoulders. Lie face-up with your feet flat on the floor, and you’re holding a barbell in front of you. Lift up until your arms are extended. Now, lower your arms and repeat.
If you have problems with shoulder pain or weakness, this exercise can help you strengthen those muscles.
To tone the arms and reduce that excess fat, try incorporating home exercises to reduce arm fat. Tricep dips are a great option for targeting stubborn arm fat. You can easily do this exercise at home or in the gym using a bench or chair. With consistent practice, you will see the results and effectively reduce arm fat.
Single Arm Cable Pull-Throughs
Stand with your feet close together in front of a cable machine and grab the bar with the hand that’s away from the cable machine (this is what it looks like when you stand at the end of a row of machines). Then pull yourself up until you’re in a push-up position. Next, lower yourself to the start position again, then change sides and repeat.
This is an exercise for strengthening your shoulders, biceps, and triceps.
These exercises work all the muscles in your arms and shoulders. With one arm, you can concentrate on one muscle group at a time or do them both for different results. It gives you a total-body strength workout and improves your posture.
One Arm Dumbbell Rows
Grip a dumbbell in your hand, bend one knee, and lift that thigh so it’s level with your waist. Then, pull the dumbbell to your waist while keeping your arm below your shoulder. Now raise the weight back above you and repeat. This is an excellent exercise for those who have problems with their upper back or shoulder muscles.
This is another exercise for multiple muscle groups, including the abdominals (your core) and arms. And like all moves you do while standing up, it’s crucial to maintain good posture during this exercise.
This exercise is another one that targets multiple muscles at once, and there’s no way to isolate one muscle group. And like all moves you do while standing up, it’s crucial to maintain good posture during this exercise.
This is an excellent ab-sculpting move and it works out your arms as well as your core.
10 Quick Workouts To Getting Rid Of Back Fat At Home
1) Stability Ball Splits – Begin by setting up a stability ball between your feet. Then, position yourself so one leg is straight out in front of you and the other one is bent at the knee.
2) Wall Sit – Begin by placing one hand on a wall and keeping your back straight. Slowly sit down until your legs are bent at about a 90-degree angle.
3) Incline Push-Ups – Begin by placing a chair at an incline. Then, lay yourself down on the floor and position yourself so that your head is over the edge of the chair and your feet are pulled towards the ceiling. Then, lift up until your arms are extended out in front of you with palms facing each other.
4) Low Row – Begin by placing yourself in a sitting position and grabbing a weight. Then, pull the weight up and around your body like you are rowing a boat.
5) Dead Bug – Begin by lying on your back and lifting your legs off of the floor slightly. Then, gently drop one knee to the opposite elbow before lifting it back up. Finally, move it to the other elbow before returning it to your starting position.
6) Mountain Climbers – Begin by lying on your back and then lift your legs off of the floor. Bring your feet to the ceiling and then bring them back down. Repeat five times.
7) Plank – Begin by lying on your stomach with arms straight out in front of you. Then, lift your legs up off the ground so that your body is in a straight line from head to toe. Hold this position for just 60 seconds before lowering yourself back down to the ground.
8) Single-Leg Stretch – Begin by standing on one leg and reaching your other leg back behind you. Then, grab onto the toes of the extended foot and gently pull it towards you.
9) Back Extension – Begin by sitting down on top of a stability ball with the ball touching your stomach. Then, roll yourself forward until your arms and head are on the floor and your back is arched. Then, simply roll yourself backward and repeat this several times each day.
Remember, if you do these exercises each day, not only will your back be healthier, but you will notice a difference in the amount of fat on your back as well.
What Causes Back Fat?
Everyone’s back fat is different, and that’s why you need to take the time to figure out the specific cause of your issues. We’re breaking it down here by listing 10 common causes for back fat, so you can get an idea of what might be causing yours!
- Hormones
- Lack of exercise
- Slouching in front of a computer or TV all day
- Genetics
- Smoking
- Overeating
- Lack of proper nutrition
- Alcohol consumption/ general unhealthy lifestyle choices
- Sedentary lifestyle
- Family history of back fat/ genetics
To get rid of back fat, it’s important to understand what causes it. Factors like poor diet, lack of exercise, genetics, and hormonal imbalances can contribute to the accumulation of back fat. Making lifestyle changes, such as incorporating cardio and strength training exercises into your routine and eating a healthy diet, can help to reduce back fat over time. Learn more about how to lose upper body fat with these helpful tips.
10 Reasons Why You Can’t Lose Your Back Fat
Poor stabilization
Your body is designed to stabilize your spine, so if you have back fat it’s because you don’t have a strong core or a supportive midsection. This leads to poor posture and decreased function in the lower half of your body.
Strength imbalance
You can’t target one region of the body without targeting others as well, so if you’re focusing on burning your back fat but neglecting other areas, then that muscle imbalance will lead to poor performance in those areas as well.
No training from the inside out
Traditional crunches and sit-ups target surface muscles but don’t actually burn a lot of fat because they’re not addressing the deep muscle fibers.
Broken heart syndrome
For every 1 pound of fat you have, your body produces a substance called angiotensin that tightens up the blood vessels and prevents blood from going anywhere else other than where it needs to go.
Stored lactic acid
Your body stores up to 10 pounds of lactic acid in your muscles after intense exercise. When you eventually exercise again, your muscles can’t break down that lactic acid fast enough, causing them to ache.
The “scoop and dump” myth
The average person has 100 pounds of muscle on their body! If you focus on exercising your chest and back areas exclusively, you’ll be getting rid of muscle instead of fat.
You have a postural problem
The average person has a bad posture, which makes it difficult to burn fat from your back area. In fact, never doing any strengthening exercises can lead to a shrinking back fat and cause problems in the spine and nervous system.
No sweat!
If you’re not sweating, then you’re not burning fat and burning calories. You can’t lose weight without sweating and without burning calories.
Active rest
Pushing too hard during your workout can put you in a deeper state of exhaustion, which causes muscle fatigue. This causes the body to release toxins into the blood stream that then bring on cravings for carbs and sugar. You can fight these cravings by training at 70-80% of your ability, which will leave you feeling energized and stronger instead of depleted.
Fat storage
Most people have a low metabolism rate, meaning they burn fat at a much slower rate than average. This can be due to genetics, lack of exercise or diet, lack of sleep, or emotional reasons.
FAQs
What is the best workout routine for helping with back fat?
Answer: The best exercise to lose the excess fat from your back and to tone the muscles is Pull-ups, Dumbbell rows, chin-ups, Bent over barbell rows, standing barbell curls (I recommend you start with 1 set of 10 reps followed by 3 sets of 8 reps.
Should I do cardio or an ab workout to help lose back fat?
Answer: A good workout to tone the muscles in your back is an exercise program that includes pull-ups, standing barbell curls, chin-ups. Also, you should include cardio workouts if you want to lose weight. Cardio is vital because it helps so much to burn fat and build muscle mass.
If you are overweight or obese, you should pay more attention to cardio and less attention to other exercises such as squats or heavy bench press.
What exercises for back fat help me lose weight?
Answer: The best exercise to lose weight and tone your back muscles is pull-ups, chin-ups, or pull-downs and bent over barbell rows. These exercises will help you tone the muscles of your upper body.
How to burn belly fat and lose back fat naturally?
Answer: The first thing you need to do is to eliminate sugar and junk food from your diet. Those foods and beverages contain a lot of sugar which is easily converted into fat. Also, burn the calories that you consume through exercise. You will burn more calories if you do exercises that target your abdominal muscles.
