Do not turn your back on back fat! Because these fallen folds are associated with insulin resistance, high testosterone, and low carbohydrate tolerance.
To be specific, if you have back fat, you run the risk of diabetes, PCO, and infertility. To get rid of back fat, you must eat healthily and exercise your back muscles.
These muscles: ankles, traps, spine erectors, rhomboids, etc. – Support the spine and back, help daily movements, strengthen the shoulders, chest, and core and improve posture.
Here are 6 exercises and a list of foods to eat and avoid getting rid of back fat. Keep reading.
6 Exercise to Lose Back Fat at Home
Before starting the exercises, you should always warm up. Make a solid warm-up of 10 minutes to prepare your body for the training explosion. This is what you should do.
- Head tilts – 1 set of 10 reps
- Neck turns – 1 set of 10 reps
- Arm circles – 1 set of 10 reps
- Wrist circles – 1 set of 10 reps
- Shoulder circles – 1 set of 10 reps
- Waist circles – 1 set of 10 reps
- Side lunges – 1 set of 10 reps
- Calf raises – 2 sets of 10 reps
- Jumping jacks – 2 sets of 20 reps
- Spot jogging – 3 minutes
- Standing upper body twist – 1 set of 10 reps
- Standing alternate toe touch – 1 set of 15 reps
- Standing side crunches – 1 set of 10 reps
- Ankle circles – 1 set of 10 reps
#1. Bent-Over Row Exercise
Target: lats, rhomboids, rear delts, traps, and biceps.
How to do Bent Over Row Exercise
- Hold a weight in each hand and stand with your feet together.
- Lean forward, push your hips back so that the spine is long, bend your knees a little, roll your shoulders, open your chest and look forward. This is the starting position.
- Keeping the core involved, flex your elbows and partially wrap your arms. Simultaneously, pull your arms back until your elbows reach just behind your shoulders.
- Replace the arms in the initial position.
Sets and repetitions: 2 sets of 10 repetitions
Tip: Do not bend the shoulders or bend. Turn your shoulders back and do this exercise to reach your back muscles.
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#2. One Arm Dumbbell Row Excercise
Target– Lat, rhomboid, erectors of the spine, lower traps, rotator cuff, shoulder blades, biceps, and core.
How To Do One Arm Dumbbell Row Excercise
- Place your right knee on a flat bench and your right hand on the bench. Keep the palm of the hand flat, the spine aligned with the buttocks, the left leg slightly wider than the width of the shoulders and the left knee slightly bent.
- Grab the dumbbell with your left hand. Keep your left hand down and release your neck. Keep your shoulders back, look down and keep the core wrapped. This is the initial position.
- Fold the left elbow and pull the dumbbell up until it almost hits your armpit.
- Slowly lower your hand to the starting position.
- After finishing a game, do the same with your right hand.
Sets and repetitions: 2 sets of 10 repetitions
Tip: keep the spine in a neutral position and the flat foot on the floor.
#3. Bent-Over Rear Delt Raises Excercise
Target– Lats and posterior deltoids.
How To Do Bent Over Rear Delt Raises Excercise
- Hold a weight in each hand. Lean down by pushing your hips slightly, extend your hands in front of you at a 45-degree angle, push your upper back down, roll your shoulders back and look down. Push the chest forward and keep the core wrap. This is the initial position.
- Bend your elbows slightly and pull your arms back until your elbows point to the ceiling.
- Slowly, return the arms to the starting position.
Sets and repetitions: 2 sets of 15 repetitions
Tip: keep your spine in a neutral position.
#4. Wide Grip Lat Pulldown
Target: Lats, teres, trapezius, rhomboids, infraspinatus, Serrato, shoulders and bicep muscles.
How To Do Wide Grip Lat Pulldown at Home
- Take the folded part of the wide bar to hang attached to the machine pulley with the drop-down lat. Pull down and sit in front of the machine, with your knees under the cushions, your spine straight, your chest out, your shoulders reversed, your core wrapped and your feet flat on the floor.
- Lean back slightly and pull the stem down with your elbows flexing and moving first down and then back until you almost touch the upper chest.
- Drop the rod slowly until the hands are fully extended.
Sets and repetitions: 3 sets of 10 repetitions
Tip: Do not loosen the rod too quickly. Control the movement to work the back muscles correctly.
#5. Underhand Cable Pulldown Excercise
Target: Lats, deltoids, biceps and lower back.
How To Do Underhand Cable Pulldown Excercise
- Sit in front of the lat machine with a wide hanging bar attached to the pulley. Your hands should be closer than the width of your shoulders and palms towards you.
- Hold the bar and adjust the knee pads so that they are just above the knees. Keep your feet flat on the floor and your hands fully extended over your head.
- Lean back a little and take out your chest.
- Exhale and pull the bar down until it almost touches the top of your chest. Bring your shoulders and elbows back.
- Inhale and slowly release the bar back to the starting position (where your arms were fully extended above your head).
Sets and repetitions: 3 sets of 10 repetitions
Tip: squeeze your back muscles when you reach the fully contracted position. Also, keep your elbows close to your body.
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#6. Lying Lat Pullover Excercise
Target– Lats, shoulders, biceps, triceps, and core.
How To Do Lying Lat Pullover Excercise
- Lie on the mat with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and place it just above your chest, fully extending your hands. Touch the weights, chest out, shoulders back and keep the core wrapped. This is the starting position.
- Exhale and move the weights from your chest towards your head (not your forehead).
- Inhale and raise your hands directly over your chest.
Sets and repetitions: 3 sets of 10 repetitions
Tip: Be sure to keep your core involved when doing this exercise.
Food to eat Get Rid of Back Fat
- Vegetables: cauliflower, broccoli, kale, Chinese cabbage, squash, crest, bitter gourd, chives, eggplant, eggplant, kale, spinach, chives, radish, chard, chard, carrots, and beets.
- Fruits: watermelon, melon (without sugar), apple, banana, pineapple, plum, peach, and fruit.
- Protein: eggs, fish, soy, tofu, mushrooms, chicken breast, ground turkey, beans and vegetables.
- Dairy products: fat milk, fatty yogurt, whey, homemade ricotta, and cottage cheese.
- Nuts and seeds: nuts, almonds, nuts, pine, macadamia nuts, hazelnuts, chia seeds, flax seeds, sunflower seeds, and pumpkin seeds.
- Whole grains: brown rice, red rice, black rice, oats, buckwheat, wheat flour, and sorghum.
- Fats and oils: olive oil, rice bran oil, peanut butter, sunflower butter, and almond butter.
- Herbs and spices: cardamom, cinnamon, star anise, mint, fenugreek, cumin, coriander, saffron, cayenne pepper, black pepper, white pepper, apple, nutmeg, coriander, rosemary, thyme, basil, and oregano.
Foods to avoid Get Rid of Back Fat
- Bread
- Flour dough
- French fries
- Ready to eat pasta
- Rice noodles
- Fried chicken
- Frozen food
- Processed food
- Potato Cookies
- cookies
- Cookies made with refined flour and sugar.
- High GI fruits like mango and grapes
- Canned food
- Meat treated with hormones
- Alcohol
In addition to slightly altering your eating habits, you should also consider improving your lifestyle. Write your goals and paste motivational quotes in every corner of your home. Get inspired by positive people.
Sleep well, don’t check your phone as soon as you get up, do what you want and take your time. And above all, love your body. Learn to take care of it. It is not necessary to have a specific size, but it must be active and fit. Set this as your goal, NOW! Good luck.
