Let's get rid of that back fat showing when you wear a tight tank top the smart way: a series of eight exercises that target the spot and also help you lose overall body fat. Targeted back exercises alone won't do the trick, but adding in some high intensity works to get the fat sizzling off while you simultaneously tone and strengthen your back in no time!
We enlisted the help of certified trainer Sarah Chadwell for insight on how you can sculpt your back and destroy the fat in one workout. "Large, dense muscles burn more calories and thus more fat, so you want to build lean muscle mass using resistance exercises," said Chadwell. "You also burn fat when you work at 60 to 70 percent of your maximum heart rate through cardiovascular exercise, high-intensity training, or plyometrics. What's even cooler is that you can create combinations of these types of exercises to get strong and burn fat at the same time." Here are Chadwell's suggestions for burning back fat and building lean muscle mass starting with your next gym visit.
You'll need a pull-up bar (or a table) and some patience. It takes some time to build up to doing a proper pull-up.
Jumping rope works your upper body, including your back, just as much as it works your lower body. Plus, your heart rate will soar if you give it your all.
Choose a jump-rope style – regular, double under, or any type of jump roping you are comfortable with — and jump rope for one full minute to start. You can build up to a full rope workout little by little.
Push-ups require no equipment and barely any space so they make for a great low-impact workout to make your back stronger and leaner.
"Rowing machines provide excellent high-intensity full-body workouts when the exercise is done correctly. They also work your back as you complete the pulling portion of the exercise," said Chadwell. "Not only are you using the rowing machine to work your back, but also as a fat burner if you use it two minutes at a time for sprints."
The best way to learn the correct form for rowing is through a group class or an instructional video.
A medicine ball adds weight to this move to make it extra effective.
This full-body move targets your back and gets your body pumping for a quick cardio exercise.
The Superman is a great way to strengthen your lower back and tone your glutes.
This move is great to fix your posture, by strengthening your core, but also works your calves, quads, hamstrings, and shins.