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10 Quick Easy Workouts To Get Rid Of Back Fat At Home

Stubborn fat clings to certain areas of the body and holds up mighty resistance against our best fat-loss efforts. When it comes to the upper body, fat around our back and shoulders often results in the dreaded bra bulge.

So, what does a girl (or guy) have to do to get their sexy back? First, let’s make one thing clear: spot reduction is a myth. Instead, focus on reducing overall body fat and sculpt those back muscles with exercise.

Adopt these 10 effective exercises, alongside a healthy diet, and you will get rid of that stubborn back fat in no time!

1. Back-Intensive Cardio Exercise

get rid of back fat boxing

Cardio is great for burning excess calories, encouraging fat loss, and even improving cardiovascular health. Back-intensive exercises, such as rowing, boxing, or swimming, will work wonders — even if you just do them twice a week!

2. Pull-Ups

Fit a pull-up bar to your home and before you know it, you will be on your way to a sexy back and a heap of functional strength.

pull up girl

Begin with negative pull ups as follows:

  1. Start with your palms facing outwards at the top of the movement.
  2. Slowly lower yourself in a controlled motion.
  3. Reset to the top of the movement and repeat 5-10 times.

Then move onto full pull-ups when your strength allows:

  1. Starting from the bottom of the movement.
  2. Pulling up with your back, shoulders, and arms.
  3. Lower yourself in a controlled manner and repeat 5-10 times.

3. TYIs

TYIs are excellent for improving overall posture while strengthening the back and core.

TYI

Perform TYIs by lying face down on a bench or floor.

  1. Engage your back muscles and lift your chest up.
  2. Move your arms up to form a...  Read More

Joseph Summers


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