Bulging fat is unwelcoming and annoying, and if it is on your back, your favorite backless dress will have to remain hanging in the closet.
The common causes for extra pounds on the back are being significantly overweight, poor eating habits, lack of regular exercise, certain medical conditions, certain medicines and sometimes even genetics.
However, the level of specific hormones also has a great effect on the amount of fat in your body. Hormones like thyroxine and insulin are the major contributors to fat deposition. While low levels of thyroxine (hypothyroidism) lead to bulging back and bra flab, resistance to insulin is linked to bulging thighs and love handles.
Before you delve deeper into the process of losing pounds, it is important to understand that it is hard to circle a specific spot on the body and melt away fat. And if it is your back that you wish to tone, you may have to work really hard, for it takes full-body training and a rigorous exercise routine.
What you can do is define and focus on certain muscles in the trouble area for proper toning and sculpting. Combine this with your favorite cardio exercises and you can get the desired results in no time.
The whole process of shedding fat from the back is quite involved. You need to learn proper exercises specifically targeting your back muscles, things to do and avoid, dietary requirements and much more.
Here are some exercises specifically targeting your back muscles.
Pull-ups is an all-round exercise routine that tones and sculpts all the different muscles in your body, including your back muscles and your biceps.
Also, you can try any of the following variations to the routine:
Normal pull-ups – Using your palms facing out, grip a bar. Pull your body up, placing all the weight on your hands. Remove your feet off the ground and go hanging. Do this twice, in sets of 10, every day.
Negative pull-ups – Hoist yourself up on something and get into a pull-up position against the bar. In a controlled movement, lower your body down slowly.
This workout targets your arms and upper back. This not only tones your arms but also works on your back muscles to cut down static and bulging flab.
If you do not have dumbbells, books or any other articles of similar weight should suffice.
The TYI exercise is a great routine that works on your rear delts, important posture muscles, for toning and sculpting your back.
Push-ups is one of the most effective exercises that uses your own body weight to burn off the excess fat and tone your lower back.
The hip twister plank is an amazing abs and back sculpting workout that trains and tones your upper and lower back, shoulders, glutes and quads.
Tricep dips is a basic body weight exercise that helps tone your upper back muscles, arms and shoulders.
The superman exercise is an amazing full-body workout for toning your lower back muscles, shoulders, glutes, hamstrings, abs and arms.
The bridge knee lift is an excellent body toning workout that targets your lower back, butt, hips, inner thighs and hip flexors.
The bow exercise is a useful workout for reducing the extra fat on your back. Also, it is highly effective in alleviating joint pain.
Cardio exercises are the best exercises for burning excess flab off of your back and overall body. For effective results, you must perform at least 30- to 60-minute sessions of cardio, 5 times a week.
Your sessions may include cardio exercises like swimming, jumping rope, brisk walking, running, jogging, boxing, rowing and even dancing.
Cardio exercises are not only fat burners, they work on your oblique muscles running around your waistline and lower back to tone and sculpt the body.
So, notch up your cardio and say goodbye to your back fat.
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