The truth is you can’t circle a specific area and reduce fat from it, when you burn fat the entire body comes under it, You’ll notice results all over. However strengthening and toning excercises can help you to target one muscle and gradually you will notice results. Back is one of the biggest muscle in your body and often ignored by women especially the upper back and lats. But strengthening your back muscles is incredibly important.
1. Pull-ups :
Most women ignore this excercise as it requires a lot of strength to perform and to be honest no one can do it on the first go. To perform pull-ups you need training. It is alway wise to start with the supported pull-ups machine in your gym, and as your strength increases you can perform pull ups. You can do atleast 15 reps of 3-4 sets.
2. Dumbbell row :
Place one knee on a bench, couch or table with a light (3-5 pounds) weight in the opposite hand, slightly bending forward with back flat. Pull the arm back straight in a row motion, contracting your upper back, elbow skimming the side of the body as it moves. Do a full set of 12-15 and then switch arms.
3. Push ups :
This basic move primarily works your chest, but it can actually be a great back exercise, too. Get into a standard push-up position with hands on the ground wider than shoulder-width apart. So lower yourself slowly and really focus on that downward movement. Hold at the bottom for 3 seconds and push back up, contracting the chest.
4. Jumping rope :
5. Rowing :
6. TYI Exercise :
The TYI is one of the fun and easy lower back fat workouts that can be done by almost anyone. The exercise is named TYI because the hand movements mimic the shape of these three alphabets, and it helps to tone all the back muscles at a time – both upper back and lower back
7. Renegade row :
8. T- Raise :
Stand while holding a pair of 2 to 3 pounds dumbbells with your feet placed hip-width apart. Now, bend your knees slightly so that you can shift your hips back and lower your torso till it is collateral to the floor. Bring the dumbbells close together and turn the palms to face forward. Lift the weights up to shoulder height and then lower them down. Do 15 to 20 repetitions at a time while keeping your core and glutes engaged the entire time.
9. Resistance Band rows :
Hold the handles of the resistance band in each hand and rest your arms by your sides. Step onto the resistance band with both feet, positioning them shoulder width apart. Bend forward 45 degrees. Push your hips out on the back and engage your back. Now, bring your hands under your shoulders and pull the handles next to your chest without sticking out the elbows. Pause for a few moments and put your arms down. Complete 15 to 20 repetitions at a time, stopping only when your back muscles become exhausted. You can use a band with greater tension to increase the level of difficulty.
10. Superman :
Lie down on your stomach keeping your arms extended overhead and palms facing down. Now, lift your head, arms and legs off the ground at the same time as if you were flying and flex the lower back. Hold the posture for 3 to 5 seconds while breathing normally. You will feel the burn in your back muscles. Perform 10 to 15 repetitions at a time.
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