Blast Back Fat With This At-Home Workout

Jan 26 2018 - 1:40pm

There's something abundantly cruel about the human body sometimes. You can work out regularly, eat right, and limit your cheats to a glass of wine and not much else and you get the results you were hoping for. But sometimes, the body has a way of shocking you. Back fat, bra fat, or whatever else you'd like to call it often has a way of creeping up on you. Let's get you the info you need to tighten up that back!

The back muscles are comprised of the erector spinae, latissimus dorsi, trapezius, rhomboid, and the teres major. Back strength is important for posture and everyday activities such as lifting, pulling, and carrying anything.

So what does back strength have to do with back fat? According to Harry Hanson, owner of the American Academy of Personal Training [1], "Building and strengthening the muscles of your back will make you the proud owner of a leaner, tighter torso." And not only that! When you have a stronger back, you're burning more fat overall. According to Hanson, "The more muscle you have, the more calories you will burn, even while at rest because adding more muscle increases the body's metabolism."

It's as easy as one, two, three (moves)! The following exercises work great together because you'll hit every area of the back when you combine them in a single workout.

Putting It All Together For a Complete Back Workout

Put the following exercises together for a back-fat-blasting workout! Before you jump into the moves, make sure to start with a warmup and dynamic stretching [2] "to ready the muscles and to prevent injury," says certified personal trainer and owner of GymJunkies.com, Terry Asher. Now on to the workout!

Plank With Rows
3 Sets x 12 Reps (6 per arm, alternating)
Upper Back Lifts on a Swiss Ball
3 Sets x 12 Reps
Deadlifts With Weights
3 Sets x 12 Reps
Rest for 30-60 seconds in between sets

If you can perform this plan and be strict to form, you're well on your way to a fitter back! Sounds easy enough, doesn't it? Just stick to the plan of completing this workout three non-consecutive days per week, you'll be on your way to a smoother, toned, and fat-free back faster than you know it.

Plank With Rows

Upper Back Lifts on a Swiss Ball

Dumbbell Deadlifts

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