A good tip for losing back fat is to do weight training exercises with an emphasis on the muscles in this region, such as rowing and lateral raises. This is because these exercises stimulate muscles, speeding up metabolism and promoting the loss of body fat.
To lose back fat, it is also important to do aerobic exercises such as HIIT or cycling, as they stimulate the body to use body fat as a source of energy, in addition to increasing the frequency of breathing, which is the way in which much of the fat stored in the body is eliminated.
In addition, it is also recommended to maintain a healthy and varied diet, prioritizing the intake of foods rich in fiber, such as fruits and vegetables, legumes and whole grains. See how to follow a healthy diet to lose weight.
Exercises to lose back fat
Some exercises that may be recommended to lose back fat are:
1. Aerobic exercise
Aerobic exercise is important for losing back fat as it increases your breathing rate. This is because much of the fat stored in the body is converted into carbon dioxide, being released during exhalation.
Furthermore, aerobic exercise also stimulates the body to use fat as a source of energy, promoting the burning of body fat. Some aerobic exercises include walking, running or cycling, which can be practiced at light to moderate intensity according to the guidance of the physical education professional.
HIIT, a high-intensity interval training, also accelerates metabolism, stimulating fat loss. During this exercise, activities such as burpees, abdominals and squats are done for between 30 seconds and 1 minute, resting for the same time. Understand how to do HIIT.
2. Lats with arms stretched upwards
This exercise, also known as superman, works the lower back, helping to strengthen the muscles in that region. Therefore, this type of exercise helps to speed up the metabolism, thus facilitating the loss of back fat.
To do the Superman pose, you must lie on the floor with your stomach facing down, your legs stretched out and your arms extended in front of your body. Contract your abs, glutes and lower back. Then, you must lift your body by removing your torso and legs from the ground and raising your arms, as if you were going to fly. Hold this position for 2 to 5 seconds and return to the starting position, repeating the movement for 1 minute. During this exercise, it is important to keep your head aligned with your torso and your gaze aimed at the floor.
3. Plank
The plank is a complete exercise that strengthens the back muscles, promoting fat loss in this region. To do this exercise, you must lie on your stomach, rest your forearms and the tips of your feet on the floor, elevating your body. Keep your body straight, your head aligned with your torso, contract your abdominal muscles and stay in this position for 30 seconds to 1 minute. It is generally recommended to do 3 sets of this exercise, but it can vary according to the recommendation of the physical education professional.
To increase back work, some variations of this exercise include the side plank or with leg elevation, the stationary side plank and the side plank in which the hips move upwards, for example.
4. Incline push-up
Incline push-ups work your back muscles, speeding up your metabolism and promoting the burning of body fat.
To do this exercise, simply leave your arms stretched out at a distance slightly greater than shoulder width, resting your hands on a bench or chair. Keep your feet on the floor, legs stretched and spine straight. Flex your elbows until your chest touches the surface and return to the starting position. Do 2 to 3 sets, 10 to 15 repetitions each, resting between 60 and 90 seconds between sets.
5. Bent over row
The bent-over row is a great exercise for losing back fat, because it activates the upper muscles in this region, thus stimulating metabolism and burning body fat. Check out other rowing exercises for your back.
To do the bent-over row, you must stand upright, with your torso leaning forward, but keeping your back aligned and your abdomen contracted. Leave your legs slightly bent and open at shoulder height, keep your arms aligned with your body and your hands facing inward. Hold the weights with your hands and pull them upwards, bending your elbows. Slowly lower your hands towards the floor. Do 2 to 3 sets of this exercise, repeating 10 to 15 times and resting 1 minute between sets.
6. Reverse crucifix
The reverse crucifix promotes the loss of back fat, because it stimulates the muscles in this region, increasing metabolism and thus stimulating fat burning.
To do the reverse crucifix, you must hold a weight in each of your hands, bend your torso forward, leaving it horizontal, and slightly bend your knees. Keep your spine straight and keep your hands facing inwards. Keep your elbows slightly bent, raise your arms to the sides until shoulder height and then lower them slightly. Do 2 to 3 sets of 10 to 15 repetitions each, resting for 1 minute between sets.
7. Side raise
The lateral raise is an exercise recommended for working the shoulder, but it also helps work the back, stimulating the muscles and contributing to the loss of back fat.
This exercise can be done with weights, such as dumbbells or plastic bottles filled with water or sand, for example. To do this, simply stand, keep your abdomen contracted, open your legs shoulder-width apart and slightly bend your knees. Hold the weights in each hand, slowly raise your arms to shoulder height and slowly return to the starting position. Do 2 to 3 sets of 10 to 15 repetitions, resting 60 to 90 seconds between each set.
What should the diet be like?
In addition to exercise, maintaining a diet low in calories, fats and sugars is essential to promote body fat loss. Therefore, to lose back fat it is recommended:
- Eat protein at every meal, such as white cheeses, tofu, low-fat yogurt, chicken, white meat fish and eggs;
- Consume 2 to 3 servings of fruit per daysuch as strawberry, orange, pear, apple and kiwi;
- Eat 2 to 3 servings of vegetables dailysuch as lettuce, tomato, chayote, carrot, eggplant and green beans;
- Avoid foods rich in fat, such as sausages, margarine, ready-made sauces, French fries, bacon and snacks;
- Avoid foods rich in sugar, such as ice creams, cakes, jellies and chocolates;
- Avoid alcoholic drinks, such as beer, wine, sparkling wine and vodka;
It is important to remember that the diet varies according to each person’s age, weight, health status and goals. Therefore, it is advisable to consult a nutritionist so that a nutritional plan can be created according to each person’s needs.
Check out the video below for more eating tips to eliminate back fat:
