Want to get that sexy back of your favorite Bollywood star? Don’t worry you need not to go under the knife to get that perfect back. All you need to do is to lose the excess fat from your back and tone up the back muscles. Losing back fat is not easy, you actually have to put in your best effort for over a span of at least 3 months to get the fatless back you are dreaming of, but believe us, all that you will do in this span to get rid of the back fat, will surely boost your overall health and look as well. So, there is nothing to think twice before starting your journey to lose the back weight. This article will provide you with all the information and assistance you might need in the process. Read on to know how you can lose that excess back fat that looks really odd,
Cardio is the key
When it comes to losing back weight, nothing can be more effective than cardiovascular exercises. According to the US Department of Agriculture, cardiovascular exercises are the key to get rid of the back fat. You need to do cardio exercises at least 5 days a week and a single session should last not less than 60 minutes. Do you have the question why cardio is the key to lose back fat? Here is the reason,
Cardiovascular exercises make your heart pump faster and the blood rush quicker in your body. It is one of the best types of exercises that can burn the excess fat in your body including your back fat. So, yes, when you are doing 60 minutes of cardio 5 days a week, it is not only your back that gets the benefit of fat loss, you lose the excess fat from all over your body.
The best thing about cardio exercises is that they are simple to perform and you can do them without any equipment or may be even without any guidance. Going out on a jog, skipping the rope in your home, dancing, playing or taking up any active sport can work as some of the best ways of doing cardio exercises. Just keep your body moving in a quick motion and make your heart pump the blood quickly to get all the best effects of cardio.
While doing cardio can be highly effective to lose the back fat, for toning up the back muscles it is important to do some targeted exercises as well. Here is a list of the exercises that you must do to get that fat-less back,
Pull ups
When it comes to the exercises for losing back weight pull ups are always the first ones in the list because it works out all the back muscles really well along with the biceps. Doing normal pull-ups, hanging from the bar, can do all the work you might need for toning up your back. If you find it a bit difficult to do pull ups in the traditional way you can also opt for a variation. Every type and variation of pull ups will tone up your back, but the efficiency might be reduced depending on the particular types. What we suggest is to do a combination of all and change the type on alternate days, to ensure the best effectiveness of the workout on your body. You should do pull ups in a set of 10 in 2 repetitions.
Push ups
The well known pushups should be your daily exercise mantra if you are trying to shed some back weight. Push Ups work your chest as well as your back and can be an effective way to burn out the excess back fat. Place your hands on the floor shoulder-width apart and balance your body weight on your legs and hands. Do the push-ups and make sure that you do not touch the ground when you are lowering your body. You should also hold your body at the top position for few minutes before coming down. Do 6 sets of 3 reps of push-ups to start with and then steadily increase the number.
Bicycle crunch
Bicycle crunch can be a great exercise not only for toning up your abs but also to tone up the back muscles. To do bicycle crunch lay flat on the floor. Fold your hands and bring them under your head. Now all you need to do is to fold your left leg and bring it up while taking your right elbow to touch the knee. Once you reach the maximum position trace back and then repeat with the other hand and leg. You should do this exercise in a quick motion and continue for at least 5 minutes to get the best toning effects on your back.
Dumbbell row
Dumbbell row works out the upper back muscles and can be most effective to reduce the weight at the upper part of the back. You can do this exercise with the help of an exercise table or you can even use a normal chair to do it at home. Bend your left knee and place it on the table and lean forward to make a parallel line with the floor with your upper body by taking your body weight on your left hand that you should place on the table at a comfortable distance from your knee. Now pull your hand with the dumbbell, up till it is close to your chest and then again extend the hand downwards. Count 20 and then shift to the other hand. You should do at least 3 sets of 20 counts for each side to start with.
Side fly
Side fly with dumbbells can be another effective exercise to lose back weight. To do this exercise, stand with your legs shoulder-width apart holding two dumbbells in two hands. Now lower your upper body to the front, extending your hands to their full length. Now lift your hands to their sides to make a straight line with your shoulder. Once you reach the maximum point, do not hold for long and get back to the starting position. You need to do at least 20 repetitions of the same to complete one set.
Rowing machine
While you might complete the above exercises in your home without any much equipment than dumbbells, this particular exercise is completely machine dependent and you need to get to a gym or have a system in your home to do this exercise. Using the rowing machine is one of the best exercises that tone your back and hence it is gaining high popularity nowadays. If you have the scope of using a rowing machine do not miss it.
Yoga poses for losing weight at back
You can also practice some yoga poses to get rid of the excess fat on your back. These poses are highly effective to tone up your body and can give you the results you are looking for.
Dhanurasana or the bow pose
Dhanurasana is one of the most effective asanas for losing back fat. To do this asana lie on the yoga mat on your stomach and then lift your legs up, bending them slightly from the knees. Bend your upper body backwards and hold the ankles of your legs with your hands to make the bow pose. Ideally only your naval region will stay in touch with the ground, but it will take some time to reach that perfection.
Salbhasana or the locust pose
For performing salabhasana lie flat on your stomach. Push your legs upwards without folding them from the knees. At the same time also push your upper body upwards without bending from waist. Keep your hands extended to the back in order to feel the tension in your body. Hold this position for few moments and then rest. Perform at least 3 repetitions in one sitting.
Chakrasana or the wheel pose
This asana helps in building the abs as well as the back muscles. It can be highly effective for toning up the lower back muscles, where usually more fat is stored. If you are a beginner do this asana from a lying position, and you can do it from a standing position once you have mastered it. Lie flat on your back, placing the palms of your hands on the floor beside your shoulder. Bend your knees and place your feet strongly on the floor. Now pull your body up to make the wheel pose. Once you reach the maximum position hold it for 20-30 counts and then slowly get back to the lying position.
Vasisthasana or the side plank pose
This asana can also be highly effective to tone up your back as it stretches the back muscles effectively. To do this asana get into the plank or dandasana pose and then shift your weight to the left and raise your right hand up moving your body to one side. Once your hand reaches the highest position hold it for 30-40 seconds and then trace back. Repeat with the other hand. Complete at least 3 sets in one sitting.
The diet tip to lose weight at the back easily
While exercises and asanas can give you targeted weight loss effects shifting to a diet that is healthy for your body and helps in fat burning will only make the task easier for you. You really need not to starve yourself for getting rid of the back fat, just shift to a healthy diet that is devoid of high calorie fatty foods and sweeteners. Also keep a check on your total carbohydrate consumption and make sure to include loads of fruits and vegetables in your diet so that your stomach is filled without adding much to the calorie intake. Stop snacking junk foods and limit the number of visits to the restaurant.
