If you've been hoping to target specific areas of your body for fat reduction, we have some news to share—it's not possible to spot-burn fat. However, don't lose hope just yet! Dealing with back fat can be frustrating, especially when it becomes more noticeable in tight-fitting clothing or when wearing a bra. While you can't magically zap away fat from a specific spot, there are steps you can take in your diet and exercise routine to burn fat all over your body, ultimately helping you reduce back fat as well. We've consulted Tyler Read, a renowned personal trainer with 15 years of experience in the health and fitness industry, to share some of the best strength exercises for women that will aid in shedding back fat and revealing a toned physique.
According to Read, incorporating strength training into your routine not only burns calories but also helps build lean muscle, improves body composition, and enhances posture. By sculpting lean muscle, your body becomes more efficient at burning calories even at rest, contributing to overall fat loss. Moreover, these exercises trigger the "afterburn effect" or Excess Post-Exercise Oxygen Consumption (EPOC), causing your body to continue burning calories after your workout is done. As you burn fat and develop muscle, you'll notice significant changes in your appearance.
Interestingly, strengthening your back muscles also plays a crucial role in promoting better posture. And a surprising benefit of solid posture is that it can make your waistline appear leaner and reduce the visibility of back fat.
To achieve your goals, focus on building muscle tone, creating a calorie deficit, and maintaining a healthy diet. If you're eager to learn about Read's top strength exercises for women to eliminate back fat, keep reading!
1) Lat Pulldowns:
Lat pulldowns primarily target the latissimus dorsi, which is the broadest muscle in the back. To perform this exercise, sit down at a lat pulldown machine and grasp the bar with an overhand grip that is slightly wider than shoulder-width. Ensure your shoulders are down and back, and then slowly lower the pulldown bar to chest level. With controlled movements, raise the bar back up to the starting position. Aim to complete three sets of 10 to 12 repetitions.
2) Seated Cable Rows:
The seated cable row engages both the upper and lower back muscles. Take a seat at the cable rowing station, planting your feet on the foot pad with slightly bent knees. Hold onto the handle and sit up straight. Pull the handle towards your belly, making sure to keep your elbows close to your body. Gradually release the tension and return to the starting position. Aim for three sets of 10 to 12 reps.
3) Renegade Rows:
Renegade rows provide an excellent workout for the entire back and core. Assume a high plank position on the balls of your feet while gripping a dumbbell in each hand. Row one weight towards your torso, ensuring that your elbow stays close to your body. Lower the dumbbell back down and repeat the movement on the opposite side. Perform three sets of 10 to 12 reps on each side.
4) Deadlifts:
Deadlifts are a powerful exercise that targets the core, glutes, hamstrings, and the entire back. Stand with your feet hip-width apart and use an overhand grip to lift a set of kettlebells or a barbell from the ground. As you lift, maintain a straight back and push your hips forward to reach a standing position. Lower the weights back down with control. Aim for three sets of eight to 10 reps.
5) Superman:
The Superman exercise targets the lower back, hamstrings, and glutes. Lie on your stomach on a workout mat with arms extended overhead and legs straight behind you. Lift your head, arms, chest, and legs off the ground, creating a "U" shape with your body. Hold this position for a moment before returning to the starting position. Complete three sets of 12 to 15 reps.