Burn Your Backfat With This Quick Back Rolls Workout For Women
I know how frustrating back rolls can be. I know I was when I was 40 pounds overweight. Many women, especially busy moms and housewives, come to me asking for help with this exact issue.
Let me tell you about one of my clients. She’s a mom of three, always on the go, and she was feeling really self-conscious about her back fat. No matter what she tried, those stubborn back rolls just wouldn’t go away.
We sat down and had a good chat about her concerns. I assured her that with the right exercises, she could finally tackle those back rolls and feel great in her favorite outfits again.
Fast forward a few weeks, and she is now wearing her backless dresses with confidence and a big smile.
Today, I’m going to share the same workout plan that worked wonders for my clients, so you can start your journey to a smoother, more toned back. Ready to get started? Let’s do this!
What Causes Back Fat?
Alright, let’s get into the nitty-gritty of what causes back fat. It’s a common issue, but understanding the reasons behind it can help us tackle it effectively.
1. Poor Diet Choices
First up, let’s talk about diet. Eating a lot of processed foods, sugary drinks, and high-fat snacks can lead to excess fat storage, including on your back.
According to a study published in the American Journal of Clinical Nutrition, diets high in refined sugars and trans fats contribute significantly to fat accumulation in various body areas, including the back
2. Lack of Physical Activity
Next, let’s face it—busy schedules often mean exercise takes a back seat. When you’re not moving around much, your body doesn’t burn off the calories you consume.
This excess energy gets stored as fat. A study from the Journal of Obesity found that a sedentary lifestyle is a significant factor in the development of back fat .
3. Hormonal Changes
Hormones play a huge role in where our bodies store fat. For women, hormonal changes during menopause can lead to fat being stored more around the midsection and back. Research from the Mayo Clinic shows that decreasing estrogen levels can contribute to increased fat storage in these areas .
4. Genetics
Genetics can also be a culprit. Some people are just predisposed to store fat in certain areas, including the back. According to a study in the Journal of Clinical Endocrinology & Metabolism, genetics can influence fat distribution patterns, meaning if your family members have back fat, you might too .
5. Posture Issues
Believe it or not, poor posture can make back fat more noticeable. When you slouch, your back muscles become weaker, and fat can appear more pronounced. Good posture helps in distributing fat more evenly and strengthening the muscles in your back.
6. Age
As we age, our metabolism slows down, making it easier to gain weight, including back fat. Research published in the Journal of Nutrition indicates that muscle mass decreases with age, which slows down the metabolic rate, leading to fat accumulation .
The 7 Best Exercises to Get Rid of Back Fat
1. Reverse Fly
Let’s start with one of the most effective exercises for targeting back fat—the Reverse Fly. This exercise is great for working the upper back and shoulders, helping to tone the muscles and reduce the appearance of back fat.
Number of sets & reps: For this exercise, aim for 3 sets of 12-15 reps.
To perform the Reverse Fly, start by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
Your arms should hang down with a slight bend at the elbows. From this position, lift both arms out to the sides until they are in line with your shoulders, squeezing your shoulder blades together at the top of the movement. Slowly lower the weights back to the starting position.
Remember to keep your movements controlled and to breathe out as you lift the weights and inhale as you lower them.
2. Resistance Band Pull-Down
Next up is the Resistance Band Pull-Down, another fantastic exercise for targeting back fat. This exercise effectively targets the upper and middle back muscles, helping to strengthen and tone these areas, which can reduce the appearance of back fat over time.
Sets and reps: For this exercise, aim for 3 sets of 12-15 reps.
To perform the Resistance Band Pull-Down, start by securing a resistance band to a high anchor point, like the top of a door or a sturdy hook. Stand or kneel facing the anchor point, holding the ends of the band with your arms extended overhead. Your hands should be about shoulder-width apart.
Begin the movement by pulling the band down towards your chest, leading with your elbows and squeezing your shoulder blades together as you do. Continue pulling until your hands reach chest level. Slowly return to the starting position, ensuring you maintain control throughout the movement.
3.Dumbbell (or Kettlebell) Swing
The Dumbbell or Kettlebell Swing is another powerful exercise to help eliminate back fat. This exercise is excellent for working the entire back, as well as the glutes and hamstrings. The dynamic movement helps burn calories and strengthens the muscles, contributing to the reduction of back fat.
Sets & Reps: For this exercise, aim for 3 sets of 15-20 reps.
To perform the Dumbbell or Kettlebell Swing, start by standing with your feet shoulder-width apart, holding a dumbbell or kettlebell with both hands. Keep your arms straight but relaxed and let the weight hang down in front of you.
Bend your knees slightly and hinge at the hips, pushing your butt back as if you were sitting in a chair.
From this position, drive your hips forward to propel the weight up to shoulder height, squeezing your glutes and engaging your core. Let the weight swing back down between your legs as you bend your knees and hinge at your hips again, repeating the movement in a continuous, smooth motion.
4.Superman
The Superman exercise is excellent for targeting the entire back and improving overall core strength. This exercise strengthens the lower back, upper back, and glutes, helping to tone the muscles and reduce the appearance of back fat.
Sets & Reps: For this exercise, aim for 3 sets of 12-15 reps.
To perform the Superman, start by lying face down on a mat with your arms extended in front of you and your legs straight. Simultaneously lift your arms, chest, and legs off the ground as high as you can, squeezing your lower back and glutes.
Hold this position for a few seconds before slowly lowering back down to the starting position. Remember to keep your movements controlled and your core engaged throughout the exercise.
5.Bent-Over Dumbbell Rows
This exercise targets the upper and middle back muscles, helping to tone and strengthen them, which can lead to a reduction in back fat over time.
Sets and Reps: For this exercise, aim for 3 sets of 12-15 reps on each side.
To perform the Bent-Over Dumbbell Row, start by standing with your feet hip-width apart and holding a dumbbell in each hand. Bend at the waist, keeping your back flat and your knees slightly bent. Let your arms hang straight down from your shoulders.
Pull the dumbbells up towards your ribs, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement. Slowly lower the weights back to the starting position, maintaining control throughout.
6.Front Dumbbell Raise
The Front Dumbbell Raise is a great exercise for targeting the upper back and shoulders, helping to reduce back fat and improve overall upper body strength.
Sets & Reps: For this exercise, aim for 3 sets of 12-15 reps.
To perform the Front Dumbbell Raise, start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your arms resting in front of your thighs. Keep a slight bend in your elbows to reduce stress on your joints.
Engage your core and, with a controlled motion, lift the dumbbells straight in front of you to shoulder height. Make sure to keep your palms facing down and avoid using any momentum to lift the weights. Slowly lower the dumbbells back to the starting position.
7. Push ups
Push-ups are a classic exercise that not only targets the chest but also engages the upper back and core, making them great for reducing back fat.
Sets & Reps: For this exercise, aim for 3 sets of 10-15 reps.
To perform a push-up, start by positioning yourself on the floor with your hands slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels. Engage your core and keep your back flat.
Lower your body towards the floor by bending your elbows until your chest nearly touches the ground. Push yourself back up to the starting position by straightening your arms. Make sure to keep your movements controlled and avoid letting your hips sag or pike up.
Save this back rolls workout for women on Pinterest.
