The 5 Best exercises to get rid of back fat (without equipment)

Many people suffer from the problem of fat in the back area, and for some this is an embarrassing matter for them, as we are used to seeing fat clumps most of the time in the abdomen or thighs, but when it comes to the back area, this means that you must hurry to do exercises to get rid of back fat.

This is exactly what we will talk about in this post. In fact, it is not difficult to get rid of flabby fat in the back. It is like the rest of the body, but we just need some commitment to exercises and maintaining a healthy eating plan. The most important thing is to have some patience in order to get some fruits.

You will learn about the 5 best exercises that you can do only at home without the need for any kind of equipment, but you can use the resistance band or any equipment available to you in order to raise the intensity of the exercise. This remains your business, you are free to do it. The important thing is that we will work hard to get rid of the problem of lumpy fat in the back and regain the physical fitness that we deserve.

Let’s continue together.

What are the main causes of back fat ?

Here we will not go into the details that are supposed to be provided by the specialist doctors, but we will talk about some of the common causes that may lead to an increase in fat in some areas of the body, such as the back, abdomen, or any other area.

This problem can be faced by different people, old or young, men and women, and according to the studies conducted on the high percentage of fat in the body, specialists find that some daily habits may be a major cause of this. 

Such as dietary behavior or the diet that people depend on, so that their diet may suffer From an excess of some major nutrients such as carbohydrates or proteins, all of this turns into fats, and thus these clusters appear in some areas of the body.

Also, not doing physical efforts and being satisfied with rest for a long period continuously for several days or months may lead to an increase in fat and its appearance on the back area.

We all know that employees who stay in offices all day have a lower back full of fat, and this is a result of a daily habit that they do, which is Sitting in offices all day without doing physical activities in their free time, and sometimes their work may not allow them to allocate time for sports.

For younger :

And even for adolescents or the active group, which many people believe are less susceptible to these problems, they are also exposed to the same proportions to these problems because of consuming cheap food, a lot of empty calories, and staying away from sports.

So if we are looking for the reasons, the main reason is to follow an unhealthy diet and stay away from physical activities.

Note:

These reasons do not include diabetics or people who suffer from obesity, for these problems require the intervention of doctors, etc., so we are talking about ordinary people who enjoy good health and face the problem of fat accumulation in some areas such as the back.

Is back fat unhealthy ?

We cannot say the opposite because an excess of fat in the body is not a good thing at all, not only in the back but in all areas of the body. There are many studies confirming that the leakage of fat into the LMM (lumbar multiple muscles) area can lead to a functional defect in the lower back.

That is, if you suffer from a lot of fat in the back, you will be more likely to feel lower back pain constantly, and you will not be able to do some movements that require some flexibility and mobility at the level of the lower back muscles, so we have dedicated this post to restore that agility.

Can I get rid of back fat ?

This is not impossible, and I encourage you because you are reading a post like this, so you can consider it your first step to start a healthy routine and do some exercise that will not take much of your time.

You can browse through several groups on Facebook and see how many people have shed several pounds of fat in a few months and become die-hard athletes who love to have a physique that they previously considered impossible.

So I will tell you that your start will start from here as soon as you get acquainted with the 5 best exercises to get rid of back fat and start doing them regularly and constantly with making some adjustments to the level of your diet. I guarantee you that you will have some changes that will motivate you to do more.

What are some kinds of bodyweight exercises that will help you lose back fat ?

Well, there are several exercises that target the back muscles and work them well. You can go with equipment exercises and carry weights. You can also go with exercises without equipment, which I prefer explicitly such as: (Superman,  Y Superman, W Superman, T Superman, Dead Stop to Superman, Horizontal Pull Up, One-Arm Body-weight Row, Pull-up, Close-Grip Pull Up, Skin the Cat and more …), because fat loss is closely related to the amount of calories that you burn during one session of exercises.

As for the types of exercises that can help you get rid of belly fat, each exercise integrates the back muscles and presses them to do a high effort with each repetition. This is what we will discover a little later.

When the muscles are in a state of rest all the time, this creates the appropriate environment for fat to multiply in a specific area, so what we will do is we will create some changes and surprise those muscles that used to be in a state of rest and make them make some efforts and work to improve their functions.

5 Best bodyweight exercises to get rid of back fat

Here are the 5 best exercises that can suit anyone without posing any risks to their physical health, as they have been tested by many trainers. 

And are among the most effective exercises in expelling fat from the back area and restoring the movement and suppleness of your back muscles again, as you will learn methods Do it right with a professional’s advice to improve your performance.

1 – Inverted Row

For those who do not know the Inverted Row exercises, it is one of the compound exercises that target the back muscles in general. There are those who call it the horizontal pull-up as well. 

It is a powerful exercise because it allows you to use your body weight to do an exercise that mainly targets the back. It is similar to the pull-up exercises, but this exercise is easier and almost as effective.

This exercise allows you to focus more on the lats muscles, the back shoulder muscles, and the lower back as well. It can also help you build the strength of the fists and strengthen the arm muscles, not to mention the expulsion of fat from the back area.

How to perform an inverted row correctly :

• Adjust the horizontal bar at a low level so that it is close to the ground in a position that allows you to fully extend your arms to the bar.

• Lie down on the horizontal bar, keeping your body completely straight.

• Extend your arms and tighten your grip on the bar, placing your fists a little more than shoulder-width apart.

• Try to engage your muscles well before pulling up, then start pulling your chest towards the bar directly, and press your back muscles back with each repetition.

• As for the intensity of the exercise, you can increase or decrease it (the higher the bar, the lower the intensity of the exercise, and the lower it is, the higher the intensity).

• Also, for people who cannot do this exercise or do not have a horizontal bar, you can do a push-up exercise with a narrow or close grip to get the same result.

Pro Tip :

Try to be more rigorous when you perform this movement. Your muscles must be prepared and operated well in order to benefit from the exercise well.

Also, try to focus on your back muscles more, and it is better to keep your back straight and press the back muscles well with each repetition, and try to be as straight as possible and do each repetition with the same quality.

2 – Sliding Floor Pulldown On Towel

This is also one of the fun exercises that will help you operate a large part of the back muscles, and it also allows you to stretch the lateral muscles on a larger scale and exhaust them throughout the exercise.

It is one of the exercises that you can do using a towel under your knees, and you will feel as if you are training on a machine, and the beautiful thing is that you will feel your muscles tense and achieve more benefit.

How to do a sliding floor pulldown correctly :

• You’ll need a towel or something that can help you slide your knees back and forth and you’ll be all set.

• Get down into dog pose, then place the towel just below your knees.

• Take your knees back a little, trying not to have the hips at a right angle.

• Keep your back straight, your arms straight with your shoulders down, and keep your palms firmly on the ground.

• Start sliding your knees back until your arms are almost straight in front of you.

• Squeeze your shoulder muscles and lats muscles and pull your knees back to the previous position.

Pro tip:

Try to keep your palms in one position throughout the exercise, and try to extend your arms well by pushing your knees back well and back again, and try to squeeze your muscles with each repetition.

3 – Superman

Superman is one of the famous body weight exercises that is widely popular with many people. It not only helps to get rid of fat, but also helps to get rid of back pain and correct posture, and it targets even the abdomen and core area.

You can rely on this exercise every morning after waking up. It will give you energy and greater activity at the level of the back. It will also stimulate the back muscles to become more active and flexible, and you will discover that your muscles respond well to the rest of the exercises and speed up the appearance of improvements.

How to do Superman correctly:

• Lie on your stomach and work your muscles well and try to be more prepared.

• Extend your arms forward well, as well as extend your feet and toes back well.

• Keep your face down, that is, keep your eyes looking at the ground, and try to feel the tension of your muscles before making the movement.

• Then try to contract your back muscles and try to lift your arms off the ground as well as your feet at the same time and try to rely on your stomach and pelvic area to stay balanced.

• In each repetition, try to count to 3 or 4 seconds before returning to the previous position, and so on.

Pro tip:

Try to take advantage of the range of motion available to you. You may not be able to raise your arms and legs to a high level at first, but you will be able to with the passage of time.

The longer you keep your arms and feet in the sky, the more muscle tension will increase, and that is fine, but stop as soon as you feel abnormal pain or feel cramps.

Also focus on contracting the back muscles with each repetition because this exercise tends to target the back muscles mainly.

4  – Lying Floor Row With Bent Knee

This is one of my favorite bodyweight exercises that targets the upper back muscles heavily, so it can be effective if you want to work your upper back muscles, stretch them well, and burn some fat and get rid of it.

You can rely on this exercise and add it to your exercise schedule at home, as it will greatly benefit you and help you build a strong and fat-free back.

How to do a lying floor row with bent knee:

• Bring a yoga mat or something to lie on.

• Lie on your back and keep your arms extended to the sides.

• Bend your knees and keep your feet on the ground.

• Bend your elbows and keep your forearms up perpendicular to the ground and keep your elbows touching the ground.

• Your arms should be extended at either side of your shoulders outward.

• Then start raising the upper part of the back to the top and use your elbows a little and pull them to you with each lift and let them slide to the sides when you return down.

• It is important to maintain a good abdominal tightening and to integrate the core, and your chest is pushed up through the exercises.

Pro tip:

Try to take advantage of the range of motion provided by the length of the arms, because the higher you rise from the ground, the better. Also, try to pinch your muscles and press them well with each repetition.

5 – Scapula Push-Up

This is another exercise that you can rely on as an effective body weight exercise to target the back muscles and put pressure on them with each repetition.

It’s a type of push-up but it’s designed to mainly engage the back muscles, targeting both the serratus muscles and the middle traps.

How to do a scapula push up:

• This is an easy exercise, but it must be done in the right way to benefit from it properly.

• First, get down to the normal push-up position.

• Your arms are straight, just below your shoulders.

• Keep your back straight and tighten the abdominal muscles as well as the lower body muscles.

• Then you will start doing a push-up exercise without bending your arms, how is that? Well you will let your chest fall down and you will push your shoulders back well.

• Rise your chest and squeeze your shoulders and repeat.

• Squeeze your back muscles with each repetition and try to feel the tension in the middle back muscles.

Pro tip:

It is important to keep your back and hands straight, and it is also important to engage your back muscles well with this exercise, and try to connect with them well and work to keep them tense and compress them with each repetition.

Mistakes to avoid if want to stop gaining fat in your back

We may not call them mistakes, but they may be bad habits and contribute greatly to raising the percentage of fat in the body, and thus your body becomes like a meatball, this is not good, so in order to obtain a fat-free body, you must dispense with some habits and not allow For more unwanted fats to enter your body.

Consume a large amount of carbohydrates and proteins.

Nutritional errors, you must follow a healthy diet that is in line with the fitness goals that you aspire to, so if you are one of the people who suffer from a large increase in fat, you must start reducing the amount of carbohydrates that you consume daily, and even proteins because it is important To reduce the levels of insulin produced by the body to the basic level.

Not doing any kind of sports to help the body burn more calories.

This is also a big mistake. There are some people who are very lethargic and prefer to stay in the comfort zone, and therefore you provide the ideal environment to stimulate fats to multiply along with a bad diet full of empty calories.

It is necessary to do some physical efforts and raise the body temperature and heart beats with some weights or cardio exercises or exercises using the resistance band. You can walk only if you are completely incapacitated, just walk for an hour or two a day.

Don’t get enough sleep.

You may have difficulty losing weight from the back area despite following a good lunch regimen and even if you follow a program to do exercises if you do not sleep well or do not get enough sleep per night.

Lack of sleep puts the body under chronic tension, and therefore, according to specialists, this raises cortisol, lowers testosterone, increases insulin production, and this increases the percentage of fat. Therefore, it is necessary to adhere to adequate sleep hours, which is 8 hours as an ideal period for sleep.

Learn about 8 habits that prevent you from losing fat.

Best 5 tips from specialists to never gain the back fat in the future

1 – There are no magic recipes that make you lose fat in a jiffy. Specialists emphasize reducing the number of calories consumed daily because they believe that this matter is important in the fat loss plan from all areas of the body.

2 – Specialists also recommend enhancing fitness levels and paying more attention to physical activities in order to stimulate the body to lose more calories and build an athletic body.

3 – It is also recommended to use the meal replacement plan, for example, if you eat 4 fatty meals a day, try to eat two fatty meals, and the other two meals are better to be light and contain fruits and healthy food that contains fewer calories.

4 – It is also recommended to develop self-monitoring of food intake and a sense of greater responsibility towards physical activities and adherence to rigor in order for the plan to succeed.

5 – Make the task of losing weight like a strict military mission. 

Your first goal should be not to allow weight or fat to take up more space inside your body. Also, you should not be lazy with this matter. 

You may lose some pounds and feel that your back is beginning to show you some muscles that were hidden by layers of fat, but once you stop following a healthy lifestyle, it will return to how it was before, because the risk of fat recovery is high.

Learn How to manage your weight

Useful Links

If you want more back exercises and focus on building strong and fat-free back muscles, these links will definitely help you learn about more exercises using some equipment that can only be available at home.

Best exercises for lower back at home with kettlebells

Know about the best horizontal pull exercises to target your back well

Barbell row vs Pendlay Row which one is more beneficial to you

Build strong brad shoulders with this workouts

Your flexors are locked ? try this workouts at home