Bot back fat? No problem!
Get ready for the summer season by getting rid of back fat. Many people are calling slimming your back, “Un-Big”-ing your back.
To get rid of fat deposits on your back, you’ll have to first understand what caused it in the first place.
What Causes Back Fat?
Back fat, also known as a dorsocervical fat pad or “bra bulge fat”, is a common concern for many, particularly women, and is typically caused by a combination of factors including genetics, weight gain, and lack of exercise. While it’s not typically a health concern, it can be a source of aesthetic concern. Here’s a more detailed look:
Causes:
- Genetics: Genetics play a significant role in determining where fat is stored on the body.
- Weight Gain: Excess calorie intake and a sedentary lifestyle can lead to overall weight gain, including fat accumulation in the back area.
- Lack of Exercise: Regular physical activity, particularly exercises that target the back muscles, helps to reduce back fat.
- Poor Posture: Poor posture can contribute to the appearance of back fat.
- Hormonal Changes: Hormonal fluctuations, such as those experienced during perimenopause, can also affect fat distribution.
- Stress and Lack of Sleep: These factors can contribute to weight gain and fat storage, including in the back area.
- Medications: Certain medications can also cause weight gain and bloating.
need to start by creating a caloric deficit. That means that you’ll need to burn more calories than you consume. In addition to cutting calories, you can tone your back muscles if you focus your exercise routine to target the muscles in your upper and lower back.
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The muscles of the back, the abdomen, and the buttocks all support the spine – these muscles are called the core muscles and they are the spine’s main defense against gravity. Strengthening them with exercises can prevent, reduce and even eliminate back pain. By toning the muscles in your back, your back can not only look slimmer, it can also relieve and prevent pain.
5 Moves to Help You “Un-Big” Your Back
Move 1: Lunge, Lift, and Turn
Start with feet in a staggered position with the right foot forward and place a dumbbell on the ground to the left of the right foot. With your abs contracted, bend both knees into a lunge and, keeping your back flat, pick up the dumbbell with your left hand (top).
Return to a standing position (center). Switch the dumbbell to your right hand as you turn on your toes to face the opposite direction.
With a flat back, lunge with the left leg forward and bend down to place the dumbbell on the right side of the left foot (bottom). Stand up and repeat the action in the other direction for one rep.
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Targets: Deep-back muscles and obliques, plus hip and leg muscles.
Move 2: Twist, Squat, and Lift
Stand with feet about hip distance apart and place a wastebasket, with a five-pound dumbbell inside it, behind the right foot (top). Twist to the right as you squat down and pick up the wastebasket
Pushing through your heels, stand up straight and bring the basket to waist level (center).
Twist and squat to place the basket behind the left foot (bottom). Stand back up for one rep.
Targets: Deep-back muscles and obliques, plus quadriceps and glutes.
Move 3: Tiger Push-up
Start with hands and knees on the ground. Sit back on your heels and extend your arms forward into child’s pose (top).
Raise your head and slide your torso forward along the ground, arching your spine and straightening your arms so that they are supporting your weight (bottom). Hold for one to four seconds. Reverse the motion by lowering your chest to the ground, bending your knees and raising your hips, and sliding back into child’s pose.
Targets: Lower-back muscles, plus shoulders and chest.
Move 4: Crunch, Reach, and Roll
Lie on your back with legs in the air and knees bent. Lift your head and shoulders into a crunch position, and raise and extend your arms forward (top).
Move your arms straight back, so they are next to your ears, and extend your legs (center).
Roll to the right onto your stomach so you end up in a Superman pose, with shoulders off the floor and legs extended and raised slightly (bottom). Squeeze your shoulder blades together and contract your abs and glutes as you hold for one to four seconds. In a controlled motion, roll back to the starting position, trying not to touch the floor with your hands or feet. Repeat on the left for one rep.
Targets: All major core muscles and glutes.
Move 5: Scorpion Stretch
Lie flat on your stomach with feet together, arms extended outward to form a T, palms facing down, and forehead on the ground (top).
Squeeze your right glute, bend your right knee, and lift your right leg as high as you can (center).
Twist your hips and reach your right foot over to touch the ground on the outside of your left leg (bottom). Try to keep your arms and chest on the floor. Reverse the movement to come to the starting position, then repeat with the left leg for one rep.
Targets: Lower-back muscles, plus abdominals, hamstrings, and glutes.
Foods to Avoid to Un-Big Your Back
If you want to keep the rolls off your back this summer, you have to stay away from these foods:
- Sugary Drinks:
Sodas, energy drinks, and fruit juices are high in added sugars and calories. - Fried Foods:
Items like french fries, potato chips, and fried chicken are high in saturated fats and calories. - Processed Meats:
Sausages, bacon, and other processed meats can be high in saturated fats and sodium. - Refined Grains:
White bread, pasta, and white rice are processed and lack the fiber found in whole grains. - Sugary Sweets:
Candy, cakes, ice cream, and other sweets are high in added sugars and calories. - Alcohol:
Alcohol is high in calories and can contribute to weight gain. - Trans Fats:
Found in some processed foods and margarines, trans fats are linked to increased belly fat, according to Healthline. - High-Sodium Foods:
Processed foods, fast food, and some snacks can be high in sodium, which can lead to water retention and make back fat appear larger.
