4 Ways At Home Workout: Back Fat, Be Gone!

by Allen Gil November 26, 2014

4 Ways At Home Workout: Back Fat, Be Gone!

Photo Credit: upload.wikimedia.org

It's Thanksgiving Eve... You're stuck at home/inside/cramped up with a huge meal on the horizon... can't leave the house, but wanna get a workout in... well... here you go!!!

Anyone can be a victim of back fat if you wear something just a little too tight.

• Whether you’re in a string bikini that’s tied too snugly
• or a compression sports bra that’s a little too…compressed…
• no one wants extra flab hanging out of a tank top.

Even worse, when you get bulges that are noticeable UNDERNEATH a shirt.

To get that back tightened up enough to start wearing backless or racerback shirts and dresses comfortably, follow these

Four exercises to smooth out those unwanted lumps... and bring sexy BACK.

1. Push-Up Holds:

Get in push up position, arms fully extended.

• Bend arms slightly as if going all the way down but
• PAUSE halfway and hold for 30 seconds.

Remember to breathe in through your nose and out through your mouth as to not hold your breath during this exercise (extremely common...so remember to BREATHE!).

Perform this exercise 5 times, 30 seconds each.

back pushup holdfoodfitnessfreshair.files.wordpress.com

2. Superman Short Holds:

Lay flat on the ground on your stomach.

• Extend arms and legs UP and hold in 10 second increments.

Perform this exercise 10 times, 10 seconds each time.

back superman holdshariduncan.com

3. Plank with Lateral Arm Raise:

Starting in the plank position but on your hands as opposed to forearms (as if you were about to perform a push-up).

• Alternating arms, lift straight out to your side while maintaining balance in plank.

Note: When your arm is raised to full extent, squeeze through your back muscles as if you were holding a tennis ball between your shoulder blades.

Perform this exercise for 60 seconds straight.

back plank lateral arm raisemedia4.onsugar.com

4. Tricep Dips on Bench:

Grab a bench or a standard size chair, with seat no higher than thighs.

• Place palms of hands, facing forward, on edge of chair.
• Walk legs out so you are making a 45(ish) degree angle with your body and the chair.
• Bend elbows as far as you can,
• then push back up using your triceps/back.

Squeeze through every movement for maximum results.

Perform this exercise for 60 seconds straight.

back tricep dipthehealthyandfithomeschoolmom.com

For a challenge, perform these 4 through to the end 3 times.

Add into your regular exercise routine or perform after some cardio and get sexy BACK!

Allen Gil
Allen Gil


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