Back fat can be very unsightly. Some women just naturally carry a lot of extra fat on their back, and when they wear tightly cut tops or dresses, this fat has a tendency to bulge out of the sides. When women want to lose weight and improve their fitness, they are often determined to focus some of the toning effects on the back area.
The wellness and wellbeing of your back muscles is important not only for the way you look but for helping to improve your posture, relieving back pain and improving your overall core strength. There are specific exercises that you can do to get your back muscles into shape, and this should result in a lean and toned silhouette that looks fantastic in any strappy dress or top.
Firstly, try a plank-to-row maneuver. Start in a pushup position and hold a weight in each hand – you can choose the weight that suits your current fitness levels. Next, shift all of your weight onto your left arm and pick up your right arm to the level of your side, retaining your hold on the dumbbell. Make sure that you hold your abs tight the whole time, and keep your hips squared to the ground. Do 10 – 12 reps of these dumbbell lifts and do the same thing again on the other side. As your strength increases, you can use heavier weights.
You could also try an inverted modified row. Find a secure bar that you can hang from the underside of. Put your feet flat on the ground and bend your knees until they are in a 90 degree angle and then keep your back totally straight. Pull in your abs at the belly button and keep your core tight. Pull up with your arms until your chest is lifted up to the bar, hold for the count of two and then lower yourself back down. Do 10 – 12 reps and repeat three times.
