Exercises to burn back-fat

Apr 02, 2023 News

Kaieteur News – Back fat can be stubborn and requires determination and strength to reduce. If you have noticed the bulge that you would like to get rid of, here a few simple exercises you can try to help burn that stubborn weight.

My favourite part about these exercises is that they can be done right in the comfort of your home. Like I have been advising for some time in my column, one of the best investments you can make is to purchase a pair of dumbbells. Even if you have a gym membership, owning your own pair would come in handy especially when you can’t make it.

Reverse Fly

The reverse fly

To do the reverse fly, grab a pair of dumbbells and begin by standing with your feet shoulder –width apart, holding the dumbbells at your sides.

Next, slightly bend your knees, lean forward with your arms hanging next to your calves, with your elbows slightly bent. Make sure your palms are facing each other and slowly raise the weights until your elbows are level with your shoulders. Slowly bring the weights back down; this is one rep.

Bent over rows

Muscles at work during bent over rows

Begin by standing with your feet just about shoulder width apart with the dumbbells at the side of you.

Bend your knees slightly as you bend over, keeping your back straight and chest up with shoulder blades back. When performing this exercise you may opt to have your palms face each other.

After bending over slightly, lift the dumbbells by bringing your arms closer to your rib cage, keeping your wrist under your elbows. Repeat this exercise a few times and you’ll notice results particularly in your upper body.

Dead lifts

Dead lifts with dumbbells

Here again stand with your legs slightly apart with your dumbbells in each hand. Hold the weights in front of you with your palms facing your body. Slightly bend your knees then begin to lower the dumbbells towards the ground. To maintain proper form in doing this, avoid bending your knees and keep your back straight. Only your waist should be lowered as you take the dumbbells slowly to the ground at a depth that is comfortable to you. Try to keep your back straight as you return to your standing position.

Russian Twists

The Russian twist

Next, be sure to try out the ‘Russian twist’. For this exercise, sit on the floor and beginners can keep their feet on the ground. Slightly tilt your back towards the ground (your body should be in a v-shape) and clasp your palms in front of your tummy. Begin the ‘Russian twist’ by moving your hands to the left side of your body, keeping your back tilted and squeezing your core; move your hand to the opposite side of your body and repeat this motion for about 20 times. You may also throw in some weights to make this exercise a bit more effective.

Dumbbell swing

The dumbbell swing

Another easy exercise that can help to reduce back fat is the dumbbell swing. Begin by standing with your feet shoulder-width apart and hold the dumbbell with one hand in front of the other. Keep your back straight, bend your knees slightly, push your hips back and swing the weight in between your legs.

Once the weight is behind the body, contract your glutes and thrust your hips forward, swinging the weight up to chest level. When the weight is at its highest point, contract your glutes, quads and core.

Allow the weight to swing back between your legs.

Lat pull-down

Lat pull-down

Gym  lovers would be familiar with the lat-pull down machine, which targets the muscle just under the armpits and spreading across and down the back.

To do lat pull-downs, sit comfortably on the seat of the machine with your feet flat on the floor. Check the height of the bar as you may need to adjust its height by shortening or lengthening the chain or cable that supports the bar or your seat height.

The bar should be at a height that your outstretched arms can comfortably grasp it without having to stand up entirely, but you should also be able to still extend your arms to achieve a full range of motion. If the station has a thigh pad, adjust it so that the upper thighs are tucked firmly under the pad. This will assist you when you apply effort to the bar.

Next, grasp the bar and pull it down until it reaches near your chin. Exhale on the downward motion and aim to keep your upper torso (chest, abdomen and back) stationary. Be sure to keep your feet flat on the floor and engage your abs as you pull. Take your elbows as far back as you can before slowly returning the bar to the starting position. Avoid letting it crash into the weight plates as you repeat this exercise.