Back fat is the embarrassing accumulation of fat, which forms a bulge around the back area. Both men and women face this problem, and this often causes loss of back muscle strength and tone. Lack of resistance training and lousy eating habits causes this stubborn back fat, hard to shed. The flab around the lower back and shoulder area can often be challenging to lose only with cardio, so the best way would be to do targeted training to lose the pesky muffin tops. The body converts energy which has been stored in your body as calories into fat. This fat gets accumulated in different parts of the body, either as back fat or love handles. It is why people join spinning classes. Here are the back exercises you may try in such classes.
Target Back Exercises And Cardio
When people think about losing back fat, they often fail to notice the fact that strengthening it is the first step. The lower back area is one of the most neglected in terms of regular exercise. Pull-ups are one of the most crucial target exercises for all the muscles in the back. The next one is push-ups. But for targeting the back, make sure when you lower yourself, you stay in that position for a few seconds before coming back up. Normal weights for your arms and back are also useful. But you should do it only under the guidance of a professional trainer to avoid back injury.
Cardio routines are strenuous weight loss techniques. We can include a minimum of 60 minutes three times a week with the target exercise. Try adding jump rope routines to your daily cardio as the jump rope strokes act as cardio for your back. They improve the flexibility in your lower back region and also improve overall stamina. Go for interval training where it keeps alternating between pushing your body and recovery. It can burn an extra 200 calories. But make sure you do not stick only with cardio, but couple it with HIIT and weight training.
Yoga After Spinning Class
If cardio and exercise is not your thing, then yoga is equally valid. If you are running low on stamina, then swift, precise movements of yoga could also help you without having to move from your place. Unlike cardio, it is a low impact form of exercise which allows you to make slow, highly defined poses yet putting an effort in all the critical regions of the body. Poses such as the cobra pose, bow pose, and the sun salutation are perfect movements for losing back fat and overall body fitness.
When it comes to working your back muscles in spinning classes, make sure you concentrate on the core and work towards strengthening it first rather than targeting fat loss at the very first stage. Learn to strike the right balance between nutrition and calorie intake with regular exercise. None of it will work if you do not make a routine and stick to it. Self-discipline is the key to any weight loss regime, and losing stubborn back fat is no exception.