Do You Have "Back Fat"?
Thursday, July 23, 2009
We look and look and look in the mirror to see how the bod is coming along after all our hard work at exercise & eating better. We may want out arms to be more toned or those "flaps" called triceps to be tighter or the biceps to have a bit more "bi's" BUT as we work to shape our body, DON'T FORGET about YOUR BACK!
NOW, I want to say that I don't like this preying on women's insecurities & that is how this article started.... a short segment on the Today Show about getting rid of that back fat around the bra straps & such.. Can't we just say here is how to tone up & tighten your back while strengthening it at the same time!!! I know, many still respond to these "tag lines"!
Anyway, the thing about the back is since we really do not see it much OR we have to make an effort to see it, often people fail to work the back. I have mentioned before that if you work the abs but not the back or work the front of your legs (quadriceps) but not the back of them (hamstrings), this can lead to injury due to stronger muscles taking over the weaker ones that are not being worked. This is with all muscles, not just these BUT it is more evident & common for people to exclude the back & hamstrings from their workouts.
If you recall, I did a whole post on the "CORE" which most people think of abs. The core is way more than that & you can read about it here, Abs, Core and More. I have links to exercises you can do as well.
But today, I just wanted to talk a bit about some very easy back exercises that you can do to help tone & strengthen the back. Remember, we can't spot reduce BUT we can tone & tighten. To lose fat or body fat all over, you are going to have to eat better & exercise. There are way too many exercises to put all in one post but here are a few you can do at home or the gym. AND, the result, a beautiful back to show off plus strengthening that helps prevent injuries when doing any every day activity or more. Did you know that most people hurt their back just doing every day stuff because they don't work on strengthening it! Here are some exercises:
(1) Superman (watch the whole video. Shows different ways to do this) or back extensions on a hyperextension bench at the gym. Form is CRITICAL! OR check out my post with the cobra pose
(2) Seated Row with exercise band OR Seated Row at gym
(3) Lat Pulldown with exercise band (start position as explained but as you pull down, although the arms are in front of your head, work to have that elbow go towards the back) OR wide/close grip pull-up assisted or on your own (the video shows wide grip only) OR do a wide/close grip pull-up like the picture below. I actually put the bar closer to the ground around my hip or waist area.
(4) Dumbbell Rows - check out those graphics
. You can do with an exercise band as well and 1 or 2 arm rows
(5) Seated Reverse dumbbell flyes/rear delts OR lying rear delt OR rear delt with exercise band. A side note- Many people do rear delts with their shoulder routine. Try working them with your back some workouts.. a nice change!
Picture from Oxygen Women's Fitness
We look and look and look in the mirror to see how the bod is coming along after all our hard work at exercise & eating better. We may want out arms to be more toned or those "flaps" called triceps to be tighter or the biceps to have a bit more "bi's" BUT as we work to shape our body, DON'T FORGET about YOUR BACK!
NOW, I want to say that I don't like this preying on women's insecurities & that is how this article started.... a short segment on the Today Show about getting rid of that back fat around the bra straps & such.. Can't we just say here is how to tone up & tighten your back while strengthening it at the same time!!! I know, many still respond to these "tag lines"!
Anyway, the thing about the back is since we really do not see it much OR we have to make an effort to see it, often people fail to work the back. I have mentioned before that if you work the abs but not the back or work the front of your legs (quadriceps) but not the back of them (hamstrings), this can lead to injury due to stronger muscles taking over the weaker ones that are not being worked. This is with all muscles, not just these BUT it is more evident & common for people to exclude the back & hamstrings from their workouts.
If you recall, I did a whole post on the "CORE" which most people think of abs. The core is way more than that & you can read about it here, Abs, Core and More. I have links to exercises you can do as well.
But today, I just wanted to talk a bit about some very easy back exercises that you can do to help tone & strengthen the back. Remember, we can't spot reduce BUT we can tone & tighten. To lose fat or body fat all over, you are going to have to eat better & exercise. There are way too many exercises to put all in one post but here are a few you can do at home or the gym. AND, the result, a beautiful back to show off plus strengthening that helps prevent injuries when doing any every day activity or more. Did you know that most people hurt their back just doing every day stuff because they don't work on strengthening it! Here are some exercises:
(1) Superman (watch the whole video. Shows different ways to do this) or back extensions on a hyperextension bench at the gym. Form is CRITICAL! OR check out my post with the cobra pose
(2) Seated Row with exercise band OR Seated Row at gym
(3) Lat Pulldown with exercise band (start position as explained but as you pull down, although the arms are in front of your head, work to have that elbow go towards the back) OR wide/close grip pull-up assisted or on your own (the video shows wide grip only) OR do a wide/close grip pull-up like the picture below. I actually put the bar closer to the ground around my hip or waist area.
(4) Dumbbell Rows - check out those graphics
. You can do with an exercise band as well and 1 or 2 arm rows(5) Seated Reverse dumbbell flyes/rear delts OR lying rear delt OR rear delt with exercise band. A side note- Many people do rear delts with their shoulder routine. Try working them with your back some workouts.. a nice change!
Picture from Oxygen Women's Fitness
So, there are a few of the many exercises you can do to strengthen, tighten & tone for a beautiful back. Add in eating healthier & some exercise to burn off calories & reduce body fat & you help to rid yourself of what "they" like to call "back fat". Me, I just like have a stronger back & know that I am helping myself prevent bad back injuries.
Any of you worried about "back fat". Are you going to admit to being one that has sort of avoided working the back cause you can't see it???
I thought I was sexy cool - until I put on my bathing suit this weekend. Back fat remnants!! Only a wee bit. But it sure bummed me out. Lemme check out these moves you posted.
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I always try to work in some type of back exercise in my routine just so I don't start complaining of the dreaded back fat! I am for sure going to try some of the ones you posted! I like that superman
Thanks Jody!
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Jody - Thanks so much for the reminder to work all areas of the core. I didn't have a chance to look at the videos yet, but I will!
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