#WorkoutWednesday: Banish Backfat

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Getting rid of the dreaded “back fat” will require a few exercises that will firm up those problem areas fast.  The following circuit is designed to help blast that back fat away!

Rear Lateral Raise

Reps: 12

With a pair of dumbbells and bend forward at your hips until your torso is about parallel to the floor. Let the dumbbells hang straight down from your shoulders, with palms facing each other.

Without moving your torso, raise your arms straight out to the sides until in line with your body. Pause briefly, then slowly return to the starting position. Repeat.

Back Extension

Reps 12

Lie face forward on a stability ball, abs centered on the ball, and upper body and neck parallel to floor. Rest feet shoulder with apart on the floor.

Place hands behind head and slowly raise upper body so that chest is several inches higher than ball. Hold for 3 seconds, and return to starting position.  That’s one rep, now repeat!

Reverse Back Extension

Reps 12

Lie with pelvis on ball. Place hands beneath shoulders on floor in front of ball (Advance: Rest on forearms in plank position). Rest feet on floor behind you.

Slowly lift legs, keeping knees straight, until ankles and back of head are in line. Hold for 3 seconds, and return to start position. Repeat.


Opposite Arm and Leg Table Top

Get into table top position (hands and knees on floor) and be sure your back is flat. Focus on finding your center and practice some breaths, bringing your belly button to your back. Now raise your arm and opposite leg at the same time.
 Hold for 45 sec. on each side.

 

Plank

Check out these posts on Plank challenges for how to’s and variations!  Hold the plank for a challenging length of time or til failure.

Repeat the entire circuit 3 or more times!

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