If you are less than satisfied with the look of your back, you are not alone. Extra back fat can be less than appealing. The good news is, there are ways to tone and tighten your back, and ultimately lose your back fat. Of course, when you start to workout your back, you have to be very careful. You use your back all the time, whether you realise it or not. It keeps you moving throughout the day, and that is why it is important to build muscle there carefully. When you start to lose your back fat, you will also see that you will have less fat in other areas of your body as well.
There are various exercises for the back called “rows.” These exercises are given that name because they slightly resemble the physical action of “rowing” a boat, which uses a great deal of your back muscles. Here are a few versions of row exercises to burn back fat and tone the muscle on your back.
If you have access to a gym, you can use a cable for three different row exercises: the seated row, the seated high row, and the straight back row. For the seated row, sit down with the cables in front of you at waist level. You will pull the cables with both hands. You should lean slightly forward as you extend your arms straight in front of you, and then pull the cables back so that your elbows bend behind you. Repeat those steps. For the seated high row, you will do the same motion, only you will be pulling the cables from a higher height, rather than at waist level. The cables should be higher than your head, and you should have to lean slightly forward to contract the cable. For either of these rows, do not lean further forward than necessary.
Another exercise that helps to burn back fat is the straight back row. The straight back row is similar to the seated row. The difference is that you will hold your back straight in place rather than leaning slightly forward. You will be working your back muscles, but only your arms will be moving back and forth while pulling the cable.
You don’t have to go to the gym to burn your back fat. If you don’t have access to a gym or cables, you can do similar exercises with dumbbells. With dumbbell rows, you should only use one weighted arm at a time, and use a bench to support you. With dumbbell rows, you should use one arm and knee to support you as you lift and lower the weight.
Push-ups are also a very good exercise for burning back fat as well. Make sure that you keep your body in a straight line and don’t lift or lower your head. To make full use of your back, make sure that your body is extended and your arms are directly under your shoulders.
You can also do planks to strengthen your back. Again, make sure that your body is in a straight line, and that you don’t arch up or sink down. Your toes should be in the same position as they are in a push up, and your elbows should be bent and on the ground directly under your shoulders. Hold your body up for as long as your can, rest, and then repeat.
I cannot stress enough the importance of form, here. If you have not worked out your back before, make sure that you start off slow. Getting a personal trainer is a good idea as well. If you feel unusual pain during any of these back fat burning exercises, your form might not be correct and you might have pulled something. Don’t push yourself if you are in pain.