The back is one of the areas on the body that is very difficult to reduce fat. Therefore, back fat reduction exercises were created to help you have a strong, slim back. In this article, let’s discover effective ways to reduce back fat through exercises for both men and women!
What is back fat?
Back fat is the fat accumulated in the back area of the body. It is a type of excess fat, accumulated under the skin and around the muscles, causing swelling and protrusion in the back area. This makes the body less aesthetic, causing many people to look for ways to reduce back fat.
Back fat can be a health issue if it accumulates too much. Excessive back fat accumulation can lead to health problems such as obesity, high blood pressure, metabolic disorders of glucose and cholesterol, cardiovascular problems, and difficulty breathing.
Causes of back fat:
Currently, there are many causes of back fat, but here are the three main causes: Incorrect bra size
Choosing the wrong bra size is the leading cause of unintentional back fat appearance.
If this is repeated over a long period, it can form excess fat under the armpit area, causing a loss of aesthetics and making women less confident when wearing clothes outside.
Wearing an ill-fitting bra can lead to uneven pressure on the back and shoulders, causing pain and back muscle tension. Prolonged pressure can affect the structure of muscles and bones in the back area, reducing flexibility and causing discomfort. Additionally, wearing an ill-fitting bra can result in poor body support, leading to poor blood circulation and fat accumulation in the back area.
Lack of movement
Lack of movement can contribute to fat accumulation in the back area. When you do not move enough, the body consumes less energy and can easily accumulate fat in areas like the back, belly, hips, thighs, and arms.
When the body does not consume enough energy, it relies on excess energy to store as fat. This leads to weight gain and fat accumulation in the back area. Additionally, if you do not move enough, the muscles and bones in the back area will not be used properly, leading to reduced flexibility and muscle strength. This can lead to a negative cycle where you find it difficult to move and do not want to engage in other physical activities.
Unreasonable diet
An unreasonable diet can increase the number of calories and fats you consume daily, leading to excess fat accumulation in the body, including back fat.
When you consume more calories than your body’s consumption needs, the body will convert and store excess calories as fat for future use. And when you consume too much animal fat and sugar in food, the body easily converts them into fat and accumulates them in different body positions, including back fat.
What to eat to reduce back fat?
To reduce back fat, you need to eat a reasonable and balanced diet, including fiber-rich foods, proteins, and healthy fats. Here are some foods that can help reduce back fat:
- Green vegetables: Green vegetables such as spinach, broccoli, zucchini, water spinach, mustard greens, and beets are rich in fiber and nutrients, helping to enhance the feeling of fullness and regulate blood sugar levels.
- Fruits: Fruits such as apples, oranges, grapes, pineapples, kiwis, and berries are rich in fiber and antioxidants, helping to reduce fat accumulation in the body.
- Nuts: Nuts such as almonds, walnuts, chia seeds, and flaxseeds contain a lot of fiber and unsaturated fats, helping to reduce cholesterol levels and enhance the feeling of fullness.
- Chicken and fish: Chicken and fish contain less saturated fat than red meat, helping to reduce fat in the body.
- Low-fat dairy products: Low-fat dairy products such as yogurt, cheese, and non-fat chili not only provide protein but also contain calcium, helping to reduce fat and strengthen bone health.
- Beans and bean products: Beans and bean products such as soybeans, black beans, peas, and green beans are rich in protein and fiber, helping to reduce hunger and control blood sugar levels.
Simple back fat reduction exercises that can be performed at home
As shared above, diet and back fat reduction exercises are the two most popular ways to reduce back fat today. Below, FITI will share with you scientific and effective back fat reduction exercises that can be performed at home.
Push-ups
Push-ups are an exercise that helps strengthen muscles and burn fat in the body, reducing back fat. When you perform push-ups, the back muscles, shoulders, and arms will be focused on working, helping to improve strength and physical fitness.
- Place your hands on the floor, fingers pointing forward, shoulders positioned directly over the wrists.
- Position your feet at a narrow distance or slightly wider than shoulder width. If you want to increase the difficulty of the exercise, you can place your feet on a chair or a higher surface.
- Keep your body straight, creating a straight line from head to heel.
- Lower your body gently, bringing it down by bending your elbows. Make sure you do not lift your head and buttocks.
- When you reach a distance close to the floor, push up from head to toe to lift your body and simultaneously tighten the muscles on your chest and thighs.
- When you lift your body up, keep your head, shoulders, and buttocks in a straight line, helping to avoid the situation of the back bending up or up high.
- Gently lower your body, keeping your head, shoulders, and buttocks in the same posture as you lower your body.
Plank with Lateral Arm Raise
Plank with Lateral Arm Raise is a variation of the regular Plank exercise that strengthens the abdominal and shoulder, back muscles. The way to perform this back fat reduction exercise is quite simple as follows:
- Start by lying face down on the floor with both hands perpendicular to the shoulders and knees touching the floor.
- Lift up from the knees, creating a straight line from head to toe, keeping your body straight, forming a Plank posture.
- Raise one arm up with the arm parallel to the floor. Hold your arm up for 2-3 seconds.
- Then, lower your arm and repeat with the other arm.
Jump rope
Jumping rope is a cardio exercise that helps burn calories quickly and increases metabolism, thereby reducing body fat, including back fat. When jumping rope, the abdominal and back muscles have to work to keep the body balanced, helping to strengthen and stabilize the back muscles. Although this is a simple back fat reduction exercise that seems anyone can do, you also need to pay attention to a few points!
- Choose comfortable sports shoes with good grip to avoid slipping or foot pain.
- Keep your body upright and your back straight. Do not bend or lean your body too much.
- Keep your arms straight and bring them behind your body when jumping rope.
- Keep your hips tight and rotate the rope quickly to create momentum.
- Jump rope at an appropriate frequency and time. Start with 2-3 minutes and gradually increase to 10-15 minutes a day.
- Change the style of jumping rope to increase interest and burn more calories. For example: jumping on one leg, jumping all the steps, jumping high, jumping rhythmically,…
- Breathe evenly and deeply to keep your body supplied with enough oxygen and minimize fatigue.
Superman
The Superman exercise is a basic exercise in physical education, focusing on the back muscles, especially the lower back, hip, and gluteal muscles. This exercise can help strengthen muscles and improve overall posture, including the back fat area. To perform the Superman exercise correctly, you can follow these steps:
- Lie on your back on the mat with both arms and legs stretched forward.
- Lift both legs and arms about 10-15 cm above the ground, holding this position for 3-5 seconds.
- Exhale and lower your body back to the starting position, repeat the exercise 10 to 15 times.
Cat-Cow Pose
Cat-Cow Pose is a very good yoga exercise for the spine and helps effectively reduce back fat that women can perform at home. In addition to reducing back fat, this exercise also helps stretch the muscles and joints of the spine, enhancing flexibility and dynamism of the spine. At the same time, it stimulates blood and oxygen circulation to the back muscles, improving their health. This exercise is quite simple and you can apply it today.
- Start by standing on four legs on the mat, holding your hands firmly and legs hip-width apart.
- Bring your knees down to touch the chin to the ground, breathe deeply into your stomach.
- Then, exhale and push your back higher, tilting your head up. The neck, head, and upper body should be stretched as much as possible.
- Hold this position for a few seconds, then inhale and return to the starting position, knees close to the body. This stimulates the back muscles to move and helps the spine become flexible.
- Next, inhale and lift your head high, arch your face to the sky and your back curved. Hold this position for a few seconds, then exhale and return to the starting position, knees close to the body.
- Sit on the rowing machine seat, feet firmly on the platform, and hold the pull handle.
- Place your feet on the footrest to keep them fixed.
- Hold the pull handle, push hard with your legs and pull the bar towards your chest. During the pull, remember to keep balance and your body straight.
- When the bar reaches your chest, extend your legs and push your body backward. Breathe in as you move your arms away from your chest.
- Lean your body slightly forward, keeping your legs extended and back straight as you move your arms away from your chest.
- Exhale as you push the rowing machine back to the starting position. Repeat the steps above to complete a cycle.
One-Arm Dumbbell Row
One-Arm Dumbbell Row is a strength exercise for the back using a single dumbbell, where you use one hand to pull the dumbbell up towards your body. By regularly practicing One-Arm Dumbbell Row, you can help reduce back fat as follows:
- Stand straight, holding a single dumbbell in your right hand, placing the dumbbell on the floor.
- Bend forward, keeping your back straight, right arm extended down to the floor, left hand placed on your thigh or a bench for balance.
- Pull the single dumbbell up towards your body, close to your back, breathing in as you pull up.
- Hold the top of the single dumbbell for 1-2 seconds, then slowly release it down to the starting position, exhaling as you lower it.
Seated Bent Over Rear Delt Raise
Seated Bent Over Rear Delt Raise is an exercise focusing on the rear deltoid muscles using dumbbells or weight plates to target the back and shoulder muscles. Perform this back fat reduction exercise as follows:
- Sit on a bench, holding a dumbbell or weight plate in each hand and placing your hands down by your sides.
- Bend your body forward, keeping your back straight, arms extended down to the floor, dumbbell or weight plate between your legs.
- Pull the dumbbell or weight plate up towards your back, hold the top for 1-2 seconds and feel the contraction in your back and rear shoulder muscles.
Underhand Cable Pull Down
Underhand Cable Pull Down is an exercise using a cable pull machine and underhand bar for training. Follow these four steps to perform this exercise:
- Stand in front of the cable pull machine, determine the appropriate weight for your ability.
- Stand straight, hold the underhand bar and keep your lower arms down in front of your thighs, upper arms bent.
- Exhale and pull the cable down, bending your arms and aiming towards your chest, pushing your back forward. When pulling the cable, you need to focus on the back muscles and try to keep your back straight.
- Hold the top for 1-2 seconds and then slowly return to the starting position, breathing in.
Straight Arm Dumbbell Pullover
Straight Arm Dumbbell Pullover is an exercise that stimulates the back muscles by stretching and contracting during training. To perform this exercise, follow these steps:
- Lie on a bench, legs firmly on the floor. Hold a dumbbell or weight plate (weight as desired), with the handle parallel to your body and arms straight.
- Move the dumbbell or weight plate over your head by keeping your arms straight and pointing down behind your head, creating a 90-degree angle between your arms and body.
- Keep your arms straight, lower the dumbbell or weight plate down behind your head, creating a back muscle stretch. Avoid bending your head or lifting your arms above your head.
- Hold the stretch for a few seconds, then bring the dumbbell or weight plate back to the starting position, with arms straight and pointing down to the floor.
Dumbbell Shrugs
Dumbbell Shrugs, also known as single-shoulder shrugs, focus on the upper shoulder muscles. Perform this exercise as follows:
- Stand straight, holding a pair of dumbbells in both hands and keeping the dumbbells by your thighs. The dumbbells should be moderately heavy so that you can control and perform the technique correctly.
- Lift your shoulders as high as possible, tightening the shoulder muscles and hold for 1-2 seconds.
- Lower your shoulders.
HIIT
HIIT (High-Intensity Interval Training) is a cardio training method combining high-intensity exercises with short rest periods. During the training segments, you will focus on performing strong movements like fast running, jumping in place, leaping, and other cardio exercises. Combined with short rest periods, HIIT helps burn more calories in a shorter time than regular cardio exercises.
HIIT exercises can be performed anywhere, from the gym to parks and playgrounds, and you do not need any special training equipment. To perform HIIT, you need to set goals for time and the number of movements in each stage. For example, 30 seconds of focus and 10 seconds of rest, repeating for 4-6 rounds.
You can change the time and difficulty of the training segments to suit your health and personal goals. HIIT can help improve cardiovascular health, burn fat, improve concentration, and enhance strength and endurance.
Bridge Lifts
Bridge Lifts is an exercise focusing on strengthening the lower abdominal, thigh, and gluteal muscles. Perform the back fat reduction exercise Bridge Lifts as follows:
- Lie on your stomach on the exercise mat, bend your legs and place your feet on the floor.
- Place your arms parallel to your body, palms facing down and knees pointing up to the ceiling.
- As you exhale, lift your hips up, straighten your lower abdomen, and hold for 1-2 seconds.
Wide-Grip Lat PullDowns
To perform the back fat reduction exercise Wide-Grip Lat PullDowns, proceed as follows:
- Place a hand bar on the pull machine and put your shoulder joints on the knee pads.
- Hold the hand bar with your hands wider than your shoulder width, palms facing forward.
- As you breathe in, pull the hand bar down to just above your chest, keeping your arms close to your body and hold for 1-2 seconds.
Standing Two-Armed Bent Over Dumbbell Row
The Standing Two-Armed Bent Over Dumbbell Row is a very effective exercise to strengthen the back, shoulder, and arm muscles. Let’s explore how to perform it!
- Stand straight with your legs slightly wider than shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- Slightly bend forward, keeping your knees slightly bent and your back straight.
- As you inhale, pull the dumbbells up, keeping your arms close to your body, bringing your elbows towards your back, and hold for 1-2 seconds.
Resolving Doubts About Reducing Back Fat
Let’s answer some common questions about reducing back fat with FITI!
What is the fastest way to reduce back fat?
There is no fastest way to remove back fat while still being safe and effective. Reducing back fat is a long process that requires persistence, positivity, and a healthy diet and lifestyle. To reduce back fat, you should combine exercises and a healthy diet to achieve the best results.
Which exercise helps burn excess fat in the back area?
To reduce back fat with exercises, you should focus on the following two types:
- Cardio exercises: exercises such as running, swimming, jumping rope, or cycling help burn fat and enhance cardiovascular health.
- Back-focused exercises: exercises that strengthen and develop back muscles such as planks, push-ups, arm wraps behind the back, abdominal exercises, and shoulder exercises can help reduce back fat.
You can also refer to the back fat reduction exercises that FITI shared above.
What causes excess fat accumulation in the back area?
There are several causes of excess fat in the back area, but the basics include:
- Unhealthy diet: Eating many foods high in sugar and fat, lacking fiber and vitamins can lead to weight gain and fat accumulation in the back.
- Lack of physical activity: When you move little or sit a lot, your back muscles are not used much, leading to the main factor being muscle loss and increased excess fat.
- Stress: Stress and anxiety can lead to increased cortisol – a hormone related to weight gain and back fat accumulation.
- Age: As you age, your back muscles decrease, and the level of fat accumulation in the back increases.
- Genetic factors: Many people tend to accumulate fat in the back due to genetic factors.
How to reduce back fat through diet?
Diet is an important part in reducing back fat and achieving the weight and body you desire. Here are some dietary tips to reduce back fat:
- Reduce calories: To lose weight and reduce back fat, you need to create a deficit of about 500-1000 calories per day. This can be achieved by reducing the number of calories you consume or increasing the number of calories you burn through increased physical activity.
- Increase fiber intake: Fiber can help you reduce hunger and lower calorie consumption. Fiber-rich foods include green vegetables, fruits, nuts, whole wheat, and whole grain products.
- Increase protein intake: Foods rich in protein like chicken, fish, eggs, and beans can help enhance health and reduce back fat.
- Reduce sugar and carbohydrates: Sugar and carbs can lead to weight gain and excess fat. Limit the use of sugary foods, pastries, soda, and fast food.
- Drink enough water: Drinking enough water throughout the day helps the body function well and reduces the feeling of hunger.
- Eat more green vegetables: Green vegetables help supplement vitamins, minerals, and fiber, and provide energy for the body.
Does gym exercise help reduce back fat?
Exercises at the gym can help reduce back fat if performed correctly and combined with a healthy diet. Working out at the gym can help burn calories, strengthen muscles, and reduce overall body fat, including back fat.
Cardio exercises such as running, sauna, cycling, or swimming help burn fat and lose weight. Exercises that focus on the back and abdominal muscles like planks, crunches, bent-over rows, or pull-ups can help strengthen the back and reduce fat in this area.
Reducing back fat also depends on other factors such as diet, body structure, and your regular activity level. Therefore, in addition to the back fat reduction exercises shared by FITI above, you should combine a healthy diet and increase physical activity to achieve the best results in reducing back fat.”
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