To lose back fat, one must exercise the muscles in their back. Like all efforts at slimming down the human body, one must stick to it fervently. Additionally, it must be combined with a good diet that keeps a person full while putting them at a deficiency of calories.
There are a number of exercises that can work out the back, and while all of them are helpful if one wishes to lose back fat, they must be combined with a wider exercise regimen that focuses on exercising the entire body; while bicycling alone is not a good way to burn fat, some sort of cardio, full body weight training and a proper diet must be combined to burn through the fat.
A deadlift requires a weight to carry, ideally a barbell, but a creative person can likely come up with a few more. To start, a person must stand with their feet hip width apart. They must then bend their hips back. The heavy weight should be gripped just off to the sides of their knees. With a flat back, the fitness oriented person must extend their hips to stand up, followed by pulling the weight up until they can not reasonable pull it any higher. If the body’s hips are driving through and the shoulders moving back, the exerciser is achieving ideal results. The eyes should be kept firmly planted on the ground in front of them, followed by lowering the weight back to its starting position. Like all weight lifting exercises, this one should be done in a number of repetitions.
Dumbbell Romanian Deadlift
Much like the typical deadlift, this one too requires a weight to carry, this time a pair of dumbbells, though gallon jugs filled with anything from water to sand will also due if one does not have a lot of money. Grasping the two dumbbells, the exerciser should hold them with their feet set apart at a distance equal to the width of their hips. While keeping the lower back in its natural arch, the hips should be bent back bu the torso kept leaning forward. After that, the exerciser should lower themselves until they feel their hamstrings stretch. Bending at the knees is acceptable.
Swiss Ball Leg Curl
Lying on their back, a person doing this exercise should rest their heels on a Swiss ball. Keeping their bodies in a solid plank position, they should then drive their heels into the ball to raise their hips off the floor. Bending their knees, they should then roll the ball towards them, keeping their hips elevated at all times.
Finally, there is the classic chinup. This requires a specialized bar, though all gyms and even a number of outdoor parks and sporting areas also have this equipment. Hanging from a chin up bar, the hands should be separated at a width equal to the exerciser’s shoulders. With their palms facing them, the person should grip the chinup bar. Starting at the bottom, the user should pull themselves upwards until their chin is over the bar, hence the name.