The Healthy Hack

Sometimes people wish to lose fats on a certain spot but realized it’s hard to achieve. Losing fast means you must work hard on your diet and do workouts.  When you achieved your ideal weight, this is the time where you must work on toning specific part of your body. Washboard abs, biceps and triceps are good for showing off but how about those back fats? It can ruin your image, so you must work on that one too. The list below shows 8 best exercise to remove those eyesore folds of fats on your back.

First you must know that the muscles on your back is one of the most important muscle in your body because it protects the spine. It is also the muscle that helps to reach or extend your arm. LATISSUMUS DORSI/LATS is a large muscle on both side of spine. When you tone this muscle, it gives the back an inverted triangle appearance. To tone this muscle, you need heavy lifting and pull-down exercise. TRAPEZIUS MUSCLE/TRAPS is a muscle that spread over to the back of the neck and upper thorax. To tone this muscle, you need to do double arm upright row, push ups or cobra pose.

Just follow these 8 easy steps to rid the back fats:

Inverted Row.

First lie down on your back under a horizontal bar. Grip on the bar and position yourself hanging underneath it. Your body should be straight, and your arms be extended full and keep your heels on the ground. Start doing an inverted push up.

Cable Row

For this exercise you need to have low pulley row machine. You need to seat with your back straight pull the cable in a 90 degrees angle from your legs and then released. Your arms should be fully extended, and shoulder stretched during the process.

Pull Ups

Grab the bar and make sure you grip it about shoulder width apart. Bend your knees to make you hang in the bar. Pull yourself up by pulling your elbows down, make sure you pass the bar before pulling down again.

Pull Downs

Seat in front of the pull-down bar. Hold the bar and pull it down to your chest area. Keep your elbows pointed straight and slowly pull down the bar until you reach your thigh. Allow the bar to come back to original position and repeat the process

Seated Lateral

You need dumbbell on this exercise. Seat at the edge of the chair with your back straight. Hold a dumbbell in each hand and lift the dumbbell to your side with a slight bend on elbow. Continue to go up until your arms are similar to the floor. Lower the dumbbells slowly back to the starting position. You should feel your back being stretched while doing this. Repeat

Double Arm Upright Row

Feet apart, hold a dumbbell in each hand. Extend your arms down positioning it on your thighs. Slowly raise the dumbbells to chin level stretching the trapezius muscle. Slowly release down and return to staring position.

Push Up Plus

This should be easy. Get down on floor on all four placing your hand slight wider that shoulder width. Make sure your body is forming a straight line from your head to your heels. Lower your body so your chest can reach the floor. Slowly push back, your arms should be straight and supporting your weight. Repeat the process as quickly as possible.

Cobra Pose

Lie face down and place your hands palm down beneath your shoulder. Lift your chest making sure your arms are fully extended and not bend, your abdominal and hips on the floor. Inhale when lifting your chest and exhale when lowering down