One of the hardest parts of the body to get rid of fat and to tone up is the back. One of the main reason is that this is an area of the body when people are working out that they simply do not really think about. So while they are working hard shaping their abs, arms and legs, the poor back goes unloved. Well here are a few ways that you can shape up your back and get rid of those extra pounds.
To Shape Your Back Step Up Your Cardio
There is no beating around the bush here folks. If you want to burn calories and get rid of that fat then you need to kick up your cardio. I know that for some people, cardio workouts can be really boring, but they do actually work. If you really want to make a difference to shaping up your back then you need to be doing at least 4 days of exercise per week for at least 30 minutes. I would actually though recommend that you try and do 45 minutes. These following exercises not only give you a great cardio workout, but they also give your back muscles a great work out: swimming, boxing and using the rowing machine at the gym. The rowing machine is a great cardio workout and helps you tone up your back as well.
Give Interval Training A Go
Interval training is one of the best ways to really push your body and make it burn off those pesky calories. The good thing about this is that it’s not just your back that will benefits from interval training. The cool thing about interval training is that you can do it no matter what kind of cardio you enjoy, so if you like the treadmill, the cross trainer or even the rowing machine you can do it on there. Interval training sees you working at a hard pace for a few minutes, going to an easier one then back to a higher one and so on. This burns calories faster than just using the machines normally. Most exercise machines in your gym I guarantee will have an interval training setting on them.
2 Great Exercises To Shape Your Back
Ok so the oiling up part is not essential, but if you really want to tone up your back then you are going to have to lift some weights as well as doing your cardio. Now some people worry that lifting a couple of dumbbells is going to make them look like a pro wrestler, but this is not the case. If you want to tone your body you need to use weights. The best two exercises for really shaping your back are:
Bent Over Fly’s
Slightly bend over and hold two dumbbells at your hips. Lift your arms up at your sides like you’re a bird flapping its wings and then lower them again. You want to do this in a slow and controlled manor so use a weight that you can do 8-10 reps with and 4 sets.
Lat Pull Down
Your gym will have a lat pull down machine. If you are not sure what it is just ask a gym instructor. You want to grab the bar with a wide grip and then slowly pull it down towards your chest. Some people prefer to pull it down behind their heads, but doing it to your chest is more than fine.
You might also find helpful this related article: Five Exercises To Tone Your Butt & Legs