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Apr 18

Fitness expert explains four exercises to get rid of back fat – Yahoo News UK

Fitness Comments Off on Fitness expert explains four exercises to get rid of back fat – Yahoo News UK

Millions of people fear their backs are fat and have been searching for ways to get fitter. A recent survey found that 53% of UK adults plan on improving their fitness, while 43% were keen to lose weight and improve their diet and a TikTok channel with the hashtag #HowToGetRidOfBackFat has amassed 59 million views.

Leon Bolmeer, fitness expert and director of Geezers Boxing, has, created a simple workout to specifically target back fat and help people achieve their goals.

The four exercises can be done at home with basic, low-cost equipment or even alternatives you have lying around.

1. Supermans (3 sets of 12 reps)

Supermans have become a popular exercise in recent times, and theres good reason for that.

To do these, you need to lie face down on your mat with your arms extended overhead. Then, lift your chest, arms, and legs off the floor simultaneously, engaging your lower back muscles.

Its important that you hold this position at the top for a moment before lowering yourself back down to complete the exercise.

Repeat for 12 reps, rest, and then complete 3 sets.

2. Renegade Rows (3 sets of 10 reps each side)

To do renegade rows, you need to get into a plank position while holding onto your dumbbells, or something heavy, and placing your hands directly beneath your shoulders.

After that, you then row one dumbbell up towards your hip while stabilising your body with the other arm. To complete this exercise, lower the dumbbell back down and repeat on the other side.

Aim for 10 reps on each side, rest, and complete 3 sets.

3. Bent-Over Reverse Flyes (3 sets of 12 reps)

Bent-over reverse flyes are a very effective exercise when it comes to shifting that unwanted back fat.

Stand with your feet shoulder-width apart, holding dumbbells or something heavy in each hand and use your hips like a hinge, gently thrusting backwards and forwards while keeping your back straight and knees slightly bent.

Then, lift both of your arms out to the sides, and squeeze your shoulder blades together before slowly lowering the weights back down and repeating the motion for 12 reps.

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Rest and complete 3 sets.

4. Resistance Band Pull-Aparts (3 sets of 15 reps)

The pandemic lead to a surge in resistance band sales as people were forced to workout at home, but due to their effectiveness, they have continued to be a mainstay within the fitness industry.

Resistance band pull aparts make up the final exercise in this workout, and you need to stand with your feet hip-width apart, holding a resistance band in both hands in front of you.

After that, pull the band apart by moving your arms out to the sides, squeezing your shoulder blades together, then slowly return to the starting position and repeat for 15 reps.

Rest and complete 3 sets.

Read more:
Fitness expert explains four exercises to get rid of back fat - Yahoo News UK

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