According to World Population Review, about 39.7 percent of men were overweight in America in 2021. Likewise, 41.1 percent of American hit the obesity mark. That doesn’t account for the 15 percent of American children and teens that are overweight. These figures are three times as high as they were in the 1980s. Are you one of those people who fall into this category? Whether you’re trying to improve your health or simply shed some pounds, back fat can be some of the most challenging weight to lose. It’s in a strange area that you can’t exactly see all the time, so it can be hard to judge just how well you’re doing. However, instead of fiddling around with different exercises to see what works, check out 20 exercises to get rid of back fat and lose weight.
Don’t think you have to go to a gym or hire a professional trainer, either. You can do many of these back exercises at home and with just a few simple pieces of equipment that aren’t expensive. It’s tough enough to exercise every day, so lighten the load on yourself by making it easy on your bank account. Try these simple back exercises to get the figure you want. Remember, perform these exercises with the correct form to ensure you do not injure yourself. Always consult a physician if you have other health conditions.
20. Band Pull Aparts
This back fat exercise sounds as easy as it looks. It’s a low-impact exercise that’s a great way to start your workout before you move on to more difficult exercises and will help to melt off that back fat quickly. You should definitely start with a light band that doesn’t have a lot of resistance to get used to what it feels like and then move on to a heavier band when you think you’re ready. First, you want to grab both ends of your band and hold your arms out at chest level until the band is in front of your chest.
Keep your palms facing up towards the ceiling, and then pull the band apart without bending your elbows. Go as far as the band will allow without straining yourself until the band touches your chest. Hold this by squeezing your upper back muscles together, and then release slowly. Repeat about 12 to 15 reps in about two to three sets, or whatever feels more comfortable for you. This is just the beginning of back fat exercises. Keep reading for more at-home exercises that will help you lose weight.