Body Shape Tips: back fat

It’s not uncommon to hear complaints about bra bulge, wing arms or excess fat around the belt line. Exercises that simultaneously challenge your back and arms will help tone your muscles. Including them in biweekly strength training sessions, doing 150 minutes of cardio each week and eating a diet rich in whole grains, lean sources of protein, fruits, healthy fats and vegetables will give you the best results.

Reach and Push

The bird-dog tones the arms, back, glutes and abs. Kneel on all fours, place your hands under your shoulders and your knees under your hips. Tighten your abdominal muscles and straighten your back. Pull your shoulder blades toward your hips, then simultaneously lift your right arm and left leg parallel to the floor. Do this without arching your back or rotating your hips or shoulders. Reach forward with your fingers and push away with your toes. Lower to the ground, then lift your left arm and right leg. Complete this pattern 12 to 15 times.

Row to Stronger Muscles

The bent-over dumbbell row challenges the arms and back. Hold a moderately heavy dumbbell in each hand, stand up straight and position your feet shoulder-width apart. Bend your knees slightly and lower your upper body 45 degrees. Keep your back straight as you do this. Hang your arms under your shoulders and turn your palms inward. Pull your shoulder blades down and together. Lift the weights next to your chest, lower and repeat 12 to 15 times.

Fat Burning

Step 1
Complete at least 150 minutes of moderately-paced cardiovascular activity each week. Select activities that shed the most calories during your workout session. For example, walking at 3.5 mph burns only around 300 calories an hour for a 155-lb. person, but jogging at 5 mph increases the calorie burn to nearly 600 calories an hour. If jogging is uncomfortable, try cycling indoors or out. Pedaling at 12 to 13.9 mph also burns around 600 calories for a 155-lb. person.

Step 2
Organize your own circuit training routine. Start out with a core and back toning exercise, such as the squat with twist. Alternate to a high-intensity cardio activity, such as jumping jacks. Continue to rotate between a new strength training exercise and jumping jacks for at least 30 minutes.

Step 3
Select foods that are low-calorie, yet keep you feeling full, such as foods high in fiber. Eat vegetables, fruits and whole grains. Other good options include lean protein sources, such as legumes, skinless chicken and low-fat dairy products.

Side Crunch Exercise

Step 1
Tone up with the side crunch. Start out in a kneeling position.

Step 2
Place your weight on the left side and place your left hand on the floor for balance. Slowly extend your right leg to about hip height, keeping your core muscles contracted.

Step 3
Place your hand behind the head and crunch your torso toward the right leg. Repeat the exercise six to eight times on each side.

Squat with Twist Exercise

Step 1
Use the squat with twist exercise to burn fat all over. Start out in a standing position. Spread your feet about shoulder-width apart.

Step 2
Lower into a squat position and twist your upper torso to the right. Use your core muscles to complete the movement.

Step 3
Return to your starting position and complete eight to 12 repetitions on each side of the body.

Tips

Don’t work your back and core muscles two days in a row. For example, if you work the core and back on Wednesday, wait until at least Friday to work the muscle groups again.
Discuss your goals to lose back fat and love handles with your doctor. She will assist with setting healthy goals based on your circumstances.

Body Shape Tips

Exercises for Getting Rid of Back Fat & Smaller Arms