Getting Rid of that Bulge in Your Back

Many of us have back fat; women may be more conscious about their back especially if wearing bra results in cleavage were its most unwanted. Getting rid of back fat and bra overhang is possible but requires more than just exercise to get good results. Just working the muscles in the particular areas of the body that favor fat collection will not effectively solve the problem.
Unfortunately, the back is one of those stubborn places, and you'll need a plan of attack. There are also specific back exercises and workouts you can try that, with repetition, should get rid of back fat and keep it good and scared. Yes, you're going to have to exercise to get rid of back fat!!:-)


Here are a few exercises you can do to target that problem area. Just be sure to consult your doctor first, especially if you have health problems.
 
 
Back Exercises


Opposite arm and leg lifts: Lie flat on the floor, forehead touching straight down or to the side. Slowly lift your right arm and left leg, keeping your pelvis and chest on the floor, but stop if you feel pain. Hold for a few seconds, lower, and repeat with your left arm and right leg. Try for five reps on each side to start, then work up to more reps (in three sets) as you get comfortable with the movements.


Rear Delt Fly: Sit on the edge of a chair, holding 2-3 pound weights in your hands. Bend forward from the hips, tuck your chin into your chest and make your back flat. Starting with your hands at your calves, slowly bring them up alongside your body, bending your elbows until your shoulder blades squeeze together. Pause, then slowly lower your arms. Go for about ten reps to start (working up to three sets), and if you're not feeling the burn by then...try heavier weights.

Back Extension: Lie on the floor with your hands at your sides (palms down), drawing in your abdomen to your spine. Slowly raise your head and chest; continue looking down, but keep the top of your head tensed as if it is reaching forward. Now lift your hands, flipping your palms so that your thumbs are pointed out. Reach behind you. Your goal is to work toward four reps, holding for twenty seconds.

Dumbbell Rows: Stand next to a bench or sturdy chair. Place one hand on the bench or seat of the chair for support, and bend forward from your hips. Try to keep your belly button drawn toward your spine with your back and head almost parallel to the floor. Hold a moderately heavy dumbbell (you should start to fatigue around the eighth repetition) in your free hand, dangling it down so that it too is parallel to the floor. Retract your shoulder blade, bend your elbow and draw the weight up until your hand is touching your torso. Slowly lower the weight back down. Switch sides and hands.


The only way to lose weight in a particular area of the body is to start a diet targeting the entire body. A fat burning aerobic workout and a healthy diet can help burn up the fat that stores in our bodies. Specific weight-resistant exercises that focus on the muscles in these areas can help tone the body and improve physique.

Whatever you choose, the important part is that the exercise is regular. For major fat burning, try for 30-60 minutes a day of something that gets your heart pumping and makes you sweat.