I don’t know of one woman who likes those fat areas on her back when she’s in a form fitting top or dress. We searched the web for workouts that target those areas and came across a routine from Women’s Health Magazine that was created by Craig Ballantyne. The exercises work the lats and muscles in your upper and lower back, which are usually weak spots in women that lead to poor posture and the dreaded back fat.
Check them out below and try them at-home or during your next visit to the gym.
Negative Chinup (5 reps)
Begin by placing a bench under a chinup bar. Step onto the bench and grasp the bar using a shoulder-width underhand grip. From the bench, jump up so that your chest is next to your hands, then cross your ankles behind you. Try to take five seconds to lower your body until your arms are straight, to complete one rep. Jump up to the starting position and do five total reps.
Modified Inverted Row (as many reps as you can)
Lie faceup on the floor with your shoulders directly under a secure barbell, and grab the bar with an overhand, shoulder-width grip, arms completely straight. Bend your knees 90 degrees, feet flat on the floor, and lift your hips to form a straight line from shoulders to knee. Pull your shoulder blades back, then pull with your arms to lift your chest to the bar, keeping your core tight. Pause, then slowly lower back to the starting position to complete one rep.
Rear Lateral Raise (12 reps)
Using a set of dumbbells, bend forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders with your palms facing each other. Without moving your torso, raise your arms straight out to the sides until they’re in line with your body. Pause, then slowly return to the starting position to complete one rep.
Swiss Ball Y Raise (10 reps)
Lie facedown on top of a Swiss ball with your back flat and chest off of the ball. Let your arms hang straight down from your shoulders, turning your arms so that your palms are facing each other. Raise your arms at a 30-degree angle from your body (so that they form a Y) until they’re in line with your body. Pause then slowly lower back to the starting position to complete one rep.
Let us know how these workouts work for you, we’ll be trying them as well!
SOURCE: Women’s Health