1. Back Row with Tap
This modified lunge move is the perfect core-challenging, muscle-building workout. Holding a free weight in each hand, sit into a squat position with your arms fully extended in front of you. Then, slowly “row” your arms back while tapping one leg back at the same time. Retain your squat position while returning to center, then repeat.
While many back fat exercises can be executed using just bodyweight, incorporating fitness equipment can help amp up the challenge while keeping things interesting. This exercise, which targets the shoulders, abs, and legs as well as the back, uses both a Bosu ball and resistance band. Before stepping onto the Bosu ball, anchor your resistance band beneath it. Then, step onto the Bosu ball and assume the squat position. (You may need to hold the band between your legs while you do this.) Then, taking a resistance band in each hand, extend your arms up as far as they go, then slowly return your arms to center. Maintain squat position as you repeat.
Not sure you’re doing it right? Sign up for a personal trainer session to make sure your form is on point.
3. Pushup Hold
Starting in basic pushup position, bend your elbows and lower your body until it’s hovering just over the floor. Hold this position for a count of one, before pressing back up halfway and holding for another count of one. Then, lower back down to the lower point again. Repeat this cycle.
4. Plank with Lateral Arm Raise
Starting in basic straight-arm plank position, lift one arm out and up to shoulder height. Return to center, then repeat on the other side. For the biggest impact, remember to keep your tummy engaged and your body centered at all times.
5. Dumbbell One-Point Row
With a dumbbell in each hand and balancing on one foot, fold forward at the hips so your chest is parallel to the floor. At the same time, extend one leg behind you until it’s also parallel with the floor while the other leg remains on the ground. (Your body should form a “T” shape.) Starting with your arms straight, pull the weights up your sides while squeezing your shoulder blades together. (Your shoulders should remain parallel to the floor.) Then, slowly lower the weights to the starting position. After repeating on one side for a set; switch to the other.
What’s the best part of these back-buffing training moves? Not only do they help you eliminate back fat, but they’re also a boon for everything from posture to pain.
One last thing to keep in mind when it comes to looking your best from the back is to stretch well and often. As fitness trainer Maria Kang told Prevention, “Oftentimes, with bad posture, aging, and ultimately a degenerative spine, our back starts to curve and weaken. You must maintain flexibility in your body by stretching shortened muscles and, for most people with weak backs, that muscle is often the chest and shoulders.”
To start streamlining your silhouette and feeling your best in your body, sign up for a trial pass at Brick Bodies today.