How To Get Rid of Back Fat

Getting rid of back fat can be very difficult. A healthy diet and specific exercises can help target the areas of the body that gather fat. Unsightly flabs of skin hanging over your bra strap can be removed!

Excess pounds and unsightly bulges are usually a result of poor diet and lack of exercise and where nature decides to store this fat is highly dependent on gender. Males tend to store fat in their mid section where as females will usually notice fat goes straight to the butt and thighs. Getting rid of this excess fat is a problem for both genders but no part of the body seems more difficult to target than the back.

Many of us have back fat; women may be more conscious about their back especially if wearing bra results in cleavage were its most un wanted. Getting rid of back fat and bra overhang is possible but requires more than just exercise to get good results. The American Council on Exercise tells us that simply working the muscles in the particular areas of the body that favor fat collection will not effectively solve the problem.

In fact the only way to lose weight in a particular area of the body is to start a diet targeting the entire body. A fat burning aerobic workout and a healthy diet can help burn up the fat that stores in our bodies. Specific weight-resistant exercises that focus on the muscles in these areas can help tone the body and improve physique.

Back Exercises

If you are interested in firming up your back, here are a few easy exercises that target the back muscles.

Opposite Extensions

Lie on your stomach with your arms and legs outstretched. Pull your abdominals in towards your spine, as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.
Lift your right arm and left leg a small way off the floor and stretch them to opposite ends of the room. Hold for five slow counts, then slowly lower. Do the next repetition with your left arm and right leg and alternate until you have completed all repetitions.

Dumbbell Rows

Stand next to a bench or sturdy chair. Place one hand on the bench or seat of the chair for support, and bend forward from your hips. Try to keep your belly button drawn toward your spine with your back and head almost parallel to the floor. Hold a moderately heavy dumbbell (you should start to fatigue around the eighth repetition) in your free hand, dangling it down so that it too is parallel to the floor. Retract your shoulder blade, bend your elbow and draw the weight up until your hand is touching your torso. Slowly lower the weight back down. Switch sides and hands.

Rear Delt Fly

Sit on the edge of a chair or bench, hold light weights in each hand behind each leg and lean forward from the hips with your back flat. Tuck your chin into your chest. Then begin to raise your arms to the sides, gradually bending your elbows as they come up. Squeeze your shoulder blades together. Pause at the top of the extension and then slowly lower your arms.