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Back fat can be a thing of the past with a few simple exercises.
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For some, the back is a common spot for fat storage. If you consider your back to be a trouble-zone, you needn't fear tank tops or swim suits as there are a multitude of simple exercises that can help burn fat and build muscle. Through a combination of cardiovascular exercise and strength-training, your back will begin to transform from embarrassing to enviable.
Work the Heart and the Muscles
Combining cardio exercise with strength training is a sure way to burn up excess fat. The cardiovascular training causes your body to use up stored fat as energy while lifting weights strengthens muscles for a more toned physique. According to the Centers for Disease Control and Prevention, the average adult should aim for 30 to 60 minutes of cardio, five to seven days per week. This may include walking, running, biking, swimming, dancing or any other sport. The purpose is to work up a sweat and increase heart rate.
Shrug It Off
Utilize hand weights to get the most out of your strength training. The standing dumbbell shrug is a very simple move that puts all its emphasis on strengthening the back muscles. Start by holding a dumbbell in each hand with your thumbs around the handles and palms facing your body. The weights should be alongside your thighs and your elbows straight. Keep your feet hip-width apart and brace your ab muscles for support. Keep your shoulder blades back and down with your head aligned with your spine. On an exhale, slowly shrug your shoulders upward. Keep elbows straight and resist any arching of the back. Inhale and slowly lower your shoulders back to starting position. Repeat this motion in a controlled manner for one minute. Perform three sets.
Drop The Dead Weight
Deadlifts are another strength-training move that will contribute to overall fat burn and a more defined back. To perform deadlifts, begin with your feet slightly wider than shoulder-width. Have two dumbbells ready at your sides, slightly in front of your feet. Squat down to grasp the weights, sinking your buttocks and keeping your back straight. Your chest should be lifted and shoulders pulled down and back. Before lifting, brace your core. Straighten your knees and hips to come to a full standing position. Your elbows should be straight and the weights resting against your side. Next, shift your hips down and back, hinging at the knees, and lower the dumbbells back to the ground. Keep your back flat and do not allow your knees to extend beyond your toes. Repeat the motion for three sets of 10.
Push Press To Back Perfection
For the push press, begin with lighter weights to avoid injury and maintain perfect posture. If needed, perform this back exercise with a friend or spotter. You may use your dumbbells in place of a barbell for the push press workout. Start with your feet shoulder-width apart. Grasp your dumbbells with your hands slightly wider than shoulder-width with palms facing forward. Position the weights directly across the top of your chest. Keep elbows pointing down. Brace your core to stabilize the body then hinge at the hips, shifting hips back and down to lower yourself into a squat. Continue to lower until your thighs are parallel to the ground. Push through your heels to straighten the hips and knees simultaneously, bringing yourself back to an upright position. As you raise, lift the dumbbells overhead into a full extension of the elbows. Do not allow your back to arch. Hold the weights overhead briefly before returning to starting position. Perform three sets of five to 10 reps.