Did you know there are some easy equipment free exercises you can do at home to eliminate back fat? Taking different poses with a flat tummy and hard abs in front of the mirror can be very exciting, especially if you’re ready to hit the beaches on a summer vacation. But have you considered allotting the same attention and care for your back? It’s as sexy to have a curvy, strong posterior than a muscular front in summer. This can give you more confidence. However, the fat lagging from your waist to your behind or that awful bulge on your back just below the sports bra line can be quite embarrassing (or should I say unfit?) to look at. Equipment Free Exercises Eliminating Back Fat
It’s never too early to adopt fitness plan
Though there’s lot of hype around juice cleanses and celebrity diets, the reality of getting a leaner body shape revolves around “fitness”. The 2008 Physical Activity Guidelines for Americans by the U.S. Department of Health and Human Services (HHS) explains the significance of keeping yourself active, regardless of how old you are — the guidelines are for Americans aging as early as 6 years. Eliminate Back Fat with Equipment-Free Exercises
The secret combo for fitness is exercise + diet. In fact, it’s a great way to work your whole body to burn away the unwanted fat, tone your muscles and ensure results all over! Nonetheless, the key here is consistency to grab the long-term benefits.
Getting rid of back fat is getting rid of back pain
Who thought back fat exercises can help you banish even chronic shoulder blade pain and backaches? Seriously? Yup, that’s exactly what The Studio by Remorca Fitness head trainer, Nedra Lopez has to say: “Performing exercises to strengthen the upper back will reduce chronic neck and shoulder pain, improve your posture and, in turn, your back will improve aesthetically.” But what about the bulge? Well, she continues, “The ‘bulge’ around your bra line will disappear with repetition and consistency.”
Three “no equipment” exercises for a beautiful back
The frequency for each of these back fat home exercises is 5 times per week. All the best! Equipment Free Exercises Eliminating Back Fat
First “T”, Second “Y”, Third “I”
Step 1 : Form a “T” by lying flat on your stomach with legs extended straight out and arms wide apart on each side. With palms facing down, gradually lift your arms while keeping them straight so that your shoulder blades are squeezed together. Then, slowly bring your arms back to the same position on the floor. Follow a set of 20 reps.
Step 2 : Stretch your arms above your head in the “Y” position. Now, let your shoulder blades squeeze together as you slowly elevate your arms with palms facing towards the floor. Bring your arms down to the floor, following the same pace. Do a 20-rep set.
Step 3 : Finally, make an “I” with your arms extending straight above your head. Slowly move your arms straight up while pushing your shoulders to the direction of your lower back. Don’t forget to let your shoulder blades feel a squeeze. Repeat 20 times.
Holding the Wall Angel
Step 1 : Stick your head, lower and upper back and buttocks firmly against a wall in the standing position. Make sure your feet are somewhat away from the wall so that your back keeps straight and maintains contact with the wall.
Step 2 : Face your palms away from the wall as you slightly bend your arms and extend them out to the side. Equipment Free Exercises Eliminating Back Fat
Step 3 : Starting from shoulder level, stretch your arms straight up as far as they can go—like a snow angel. Remember to keep your body flat against the wall. Hold for 10 seconds.
Step 4 : Slowly bring your arms down to each side of your waist while keeping your back, head, elbows, and the back of your palms in contact with the wall. Again, hold for 10 seconds. Equipment Free Exercises Eliminating Back Fat
Step 5 : Repeat 3 sets with 20 reps for each. Equipment Free Exercises Eliminating Back FatExercises
Plank with Drop
Planks are very effective in targeting fat around the abdominal region. But recent studies show that the benefits of planking are not limited to just strong abs, they are also known to lower cholesterol levels. Eliminate Back Fat with Equipment Free Exercise
Step 1 : With feet shoulder width apart, rest your forearms on the floor to start in the plank position. Equipment Free Exercises Eliminating Back Fat
Step 2 : Slightly drop your chest down to squeeze your shoulder blades, without moving your buttocks but keeping abs in action.
Step 3 : Hold the squeeze for 10 seconds. Now, pull the shoulder blades apart to have a stretch in the mid section of your back. Do 3 sets of 20 reps each.
Being wise with food choices
Be real! Don’t go for fad diets. Plan for 1-2 pounds of weight loss in a week or losing 250-500 calories per day. Beware of empty calories! They neither help you with nutrients nor weight loss, in fact, sugar and fat in chips, pizza or candy can slow down weight loss. And go for lean food sources. Change your eating behavior and lifestyle—don’t watch TV while eating, eat small portions, find alternatives to socialize without ‘eat & drink’ hangouts, etc.
To have a fat-free back, you cannot compromise diet for exercise. It’s as important to choose organic and lean sources of food, including fruits, vegetables and whole grains. Fruits and vegetables are essential to a healthy diet and overall health, but you may not fully recognize the benefits they have on weight loss management.
For a quick but research based fix, you can rely on nutritional supplements, like whey protein, essential amino acids and vitamin D, coupled with increased physical activity through age-related exercise according to American Journal of Clinical Nutrition. The study notes improvement in seniors with sarcopenia through boosted fat-free mass and strength. Similarly, conjugated linoleic acid (CLA) is another supplement used as a strong anti-obesity agent against back fat.