Fat deposits on our body form a massive layer under the skin and make you feel hefty.
Whatever effort that you make to reduce this fat, for example, exercises or workouts, they still cling to your body and never budge to dissolve.
For women, fat not only sits over the thighs, hips, and buttocks but they get deposited over the back and shoulders too. The flesh seems to peep out of the bra.
So whatever a girl or guy must do to reduce these back bags, they must do it in haste. But one thing people should have in mind is that the weight reduction does not come overnight or it cannot be achieved by concentrating on just one portion of the body.
Instead, follow some workouts such that it would reduce the whole body and hence your back muscles. Here are 11 important and effective exercises that you can follow to keep your back muscles fit and sexy.
1. Back-Intensive Cardio Exercise
Usually, a lot of calories can be shed with the help of cardio exercises. It brings about fat loss and improves the health of the heart.
Some of the back intensive exercises such as swimming, boxing, rowing, etc can reduce a great amount of fat from your back and shoulders. These exercises are good for your heart as well as your whole body.
You can visualize results in just a week.
2. TYIs
TYIs are the best exercises to improve the whole body structure as well as the back and shoulder muscles. The procedure to do the TYIs is as follows:
- Lie on your stomach. Keep your hands over your head and your legs together.
- Now, lift your legs and hands away from the ground so that you now lie on your stomach.
- Now, slowly move your hands such that they form a ‘T’ shape.
- Bring your hands a little closer to form a ‘Y’ shape.
- Now again bring the hands further nearer to form the ‘Y’ shape.
These exercises you can repeat to around 5 – 15 times. You can also have dumbbells in your hands while doing this exercise.
3. Pull-Ups
You can easily fix a pull-up bar in your home before doing this exercise. It is a little difficult and requires all your strength. You can do the pull-ups in the following two ways.
4. Pull-Ups
Negative Pull-Ups
- Keep your palms facing away from you.
- Lower yourself in a controlled motion.
- Then pull yourself upwards.
Positive pull-ups
- First, pull yourself upwards with the help of your arms and shoulders.
- Now control your movement when you lower yourself.
- Again pull yourself upwards.
Repeat these steps for as many as you can. At least 5 times repetition would do well.
5. Push-ups
We all are familiar with this exercise. Many men would show their might by taking as many push-ups as possible. This exercise strengthens your chest and positions your back. The procedure is as follows:
- Start by lying on your stomach.
- Now lift your body by having your palms on the ground and your toes touching the ground.
- Make sure that your stomach and knees do not touch the ground.
- Now slowly move your body downwards by balancing on your palms and toes.
- Now bring your body upwards with the same balance procedure.
Repeat this process for at least 10 times. When you start practicing, you can do as many up to at least 50 push-ups.
6. Bridges
This exercise is very easy to look at but is a little difficult to do. This removes unwanted fat from your shoulders and strengthens them. The procedure is as follows.
- Start with lying on your back.
- Stretch your hands so that they are close to your body.
- Now rest on your feet, hands, and heads and bring your abdomen above the surface of the ground.
- Make sure that the body is far away from the ground as possible.
- Remain in this stance for at least 2 minutes.
This would strengthen your back muscles and reduce your abdominal fat too.
7. Arm Planks
Planks are exercises that are too rigid that you can even build a 6 pack with this exercise. The procedure is as follows:
- Keep your arms on the floor.
- Lift your body such that your abdomen is as straight as possible.
- Be in this stance for around 60 seconds and then relax.
- Perform this process for at least 3 times.
Planks would keep your chest, abdomen, and shoulders at the fittest posture.
8. Dumbbell Rows
Dumbbells are always good to hold when you do certain exercises since they strengthen your arms and shoulders. They are good for your back-toning movements too.
- Keep one of your legs over a bench in a bent position.
- Hold the dumbbell in the opposite hand.
- Balance your opposite hand over the bench and have your back in a straight position.
- Move the dumbbell towards your armpit in a rowing motion.
- Then move your hand with the dumbbell back to the ground but do not stretch the hand fully.
- Repeat this set for around 8-15 sets.
- Do the same for the opposite side too.
9. Skip Rope
As kids, we might have played this skipping game. It would burn too many calories from your body and you would feel afresh. Even boxers do this exercise to make their shoulders and their overall physique a sturdy one.
You can do this skipping for around 15 minutes for at least 3 times a week. This would keep your arms and shoulders in good fit since they work rigorously. They burn more fat too.
10. Resistance Band Rowing
Resistance bands are simple but effective property for bringing about a great shoulder and back. It is easily portable and wherever you go, you can carry them along with you and perform the exercise.
- Sit with your legs stretched and a straight back posture.
- Keep the ends of the rope in your hands and the middle around your feet.
- Now move your hands in a rowing motion so that your shoulders and arms row together.
Do this exercise daily for around 20 minutes for good results.
11. Wall-Assisted Handstand
Handstands are a mighty exercise for shoulders, back, and core. Using a wall to assist takes away the balance element, allowing you to focus on fully engaging your back and shoulders.
- Roll into a suitable wall near you.
- Support yourself with the hands over the ground.
- Hold this position as long as you can hold.
- Then lower your legs from the wall.
- Do this for more times so that you get a great shoulder and arms.
Extra Tip
You can sometimes combine these diets for better results. Also, you can follow a low-calorie diet so that they would go well and consume a lot of fat from your body. Follow all these as instructed and get a great physique.
