Pump, Pump, Pump it Up: 8 exercises to Combat Tricky Back Fat!
Shedding fat from certain body areas is easier than others, with back flab being one of the more stubborn areas to target.
This issue is particularly prevalent amongst women and is commonly referred to as 'bra bulge'.
While diet plays an important role in weight loss, it is essential to combine healthy eating with appropriate physical activity.
Exercises that target the back area are crucial in getting rid of back fat.
These exercises can be incorporated into your daily routine.
They include the dumbbell row, the bicycle crunch, the superman pose, and the resistance band pull apart, amongst others.
All exercises should be performed in two sets of 10 to 15 reps each for optimal results.
Back fat or as it is perhaps more unflatteringly known, the 'bra bulge', is a pesky problem faced by women globally. While certain areas -say perhaps the midriff, or arms- respond quickly to diet and exercise, the back takes its sweet time, stubbornly clinging on to every spare inch. If you find yourself staring at the mirror ruefully, unsure of how to tackle this sticky problem, worry no more. This article serves as your trusty guide to conquering the back fat terror.
Let's pop a bubble here first, a common misconception that weight loss can be targeted is doing the rounds and causing confusion. Now, while it is true that you can develop certain muscles by targeting them (hello biceps!), the body sheds fat from all areas uniformly - so to get rid of that pesky roll, you have to shed weight all over. That being said, exercises that target the back area can help tone the muscles there, giving a sleek silhouette.
One little-discussed issue here is diet. Shocker, I know! But you'd be surprised at how many sweat it out at the gym without paying attention to what they're plating up at home. A well-balanced diet full of lean proteins, complex carbohydrates, and a load of greens is the perfect foundation to pair with exercise. Eating right will give you the energy to power through those workouts and help you recover.
Next, we need to talk about the exercises that specifically target the back area. These include the dumbbell row, the bicycle crunch, the superman pose, and the resistance band pull apart, amongst others. Notice the link here, all these moves activate the back muscles, giving them a good pump and stimulating them to stiffen up, which in turn gives you a slimmer, more defined appearance.
The best thing you can do is to incorporate these exercises into your daily workout routine. Now, I know these exercises might be as familiar as the back of your... well, back! But they'll soon become your best friends. All these exercises are to be performed in two sets of 10 to 15 reps each. But remember not to rush through them, but to maintain a steady, measured pace.
For a long time, we have ignored the back while focusing on the abs and glutes, but a strong back is not only attractive but also essential for good posture and balance. So ladies, it's time we gave the back the attention it deserves.
And lastly, from a personal trainer's perspective, here in Liverpool we are known for defying the odds and rising to a challenge. So, when the going gets tough, and it will, remember why you're doing this - for a fitter, healthier you. Remember, your body is a reflection of your lifestyle and your discipline. So let's tighten that sports bra, grab those weights, and let's show this back fat who's boss! So in the words of the famous Issac Hayes, let's 'Pump, pump, pump it up!', and banish that back fat to the annals of history! Stay strong!