Back fat is a recently popular term for a recently unpopular area of fat deposit. Your body always stores excess food in the shape of fat somewhere. If you eat less and/or exercise more you will reduce the fatty deposits on your body. That is a simply stated solution to all of the issues of overweight and obesity and your answer for how to get rid of back fat.
As we are becoming in some circles a fitter nation, or as you become a fitter person, it seems that fat deposits gather in areas which become more prominent. Part of this problem is exacerbated by women’s fashion. Clothing for slimmer people is more revealing than clothing for heavier people. Once you start looking at the fashions in sizes below 10-12 you will see that they are designed to highlight your physically fit form more than the fashions in larger sizes.
Some of the exercises to get rid of back fat
Rows: Standing next to a sturdy chair, place one hand on the seat for support, and bend forward from your hips, keeping your stomach sucked in and your back and head almost parallel to the floor. Hold a moderately heavy weight hanging straight down in your free hand. 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. You should feel this exercise primarily in your back, not your arms. Use a weight heavy enough so you start to tire around the eighth repetition.
Opposite arm and leg lifts: Lie flat on your stomach with your arms extended over your head and your legs straight. Either rest your forehead on the floor or turn your head to one side. Slowly and simultaneously raise your right arm and left leg until it’s difficult to keep your pelvis and chest flat on the floor. Lower and repeat with the opposite arm and leg combination. Don’t twist or rock your body to make this easier. Stop if you feel pain.
Rear delt fly: Sitting on the edge of a chair or bench, holding light weights in each hand behind each leg, lean forward from the hips with your back flat. Tuck your chin into your chest. Raise your arms to the sides, gradually bending your elbows as they come up. Squeeze your shoulder blades together. Pause at the top of the extension and then slowly lower your arms
How to get rid of back fat >
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