Spot reduction is a myth. If you think you can reduce fat from a certain part of your body, you may not find any solid way to do so. That’s not how the human body works. When you exercise, your body can eventually shed some pounds as part of predisposition – first place on and last place off (1). This is how the weight loss mechanism works.
Speaking of back fat, you should know that it’s a difficult part of the body to hit when losing weight. You may notice your back is bulkier than other parts, but targeting that weight isn’t an easy feat. Also called bra fat, it’s difficult to reach because of posture problems. Given how gravity is always pulling us down, we’re more likely to feed the anterior chain at the front rather than the posterior chain at the back.
Having said that, some exercises could help activate those muscles. They can help you achieve the look and figure you want. If you’re clueless about accessing the back muscles, you should consider wall Pilates. As a modified version of Pilates, it works on your core, including your obliques, which causes a significant reduction in your “love handles” over time (2).
This article takes you through the topic of wall Pilates for back fat, together with some potential causes and tips for this issue. Let’s find out!
Wall Pilates is a low-impact exercise that’s accessible to people of all ages and fitness levels (3). It involves performing traditional Pilates exercises while using a wall for support. The movements mainly target your core, back, and upper body.
It involves controlled exercises such as wall planks, wall presses, and roll-downs. The primary target of these exercises is to tone your muscles, improve your posture, and burn calories to deal with overall body fat (4).
The wall provides stability to practitioners. The added stability can make it ideal for beginners and those who have difficulty balancing their bodies. Furthermore, the precision of Pilates helps in the build-up of lean muscle mass, which boosts metabolism and catalyzes fat loss when combined with other habits such as a calorie-conscious diet and consistent cardio.
Wall Pilates isn’t only about core muscles and spinal alignment. It engages your whole body from top to toe. Not only do you target the muscles in your legs, arms, and back, you may also notice improvements in usually-ignored areas such as the glutes. It often makes it to the list of back fat exercises due to its engagement of most back muscles.
The main areas wall Pilates target include:
It can strengthen your entire back, including the upper, middle, and lower muscles. This can improve your posture and reduce tension. Exercises such as wall-supported bridges tone the lower back and support your spine’s natural curve (5).
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Wall roll-downs and wall planks work your abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. These exercises tend to build core strength and improve stability (6).
Wall squats and leg lifts strengthen the quadriceps, hamstrings, and glutes. They can improve lower-body strength and tone your muscles (7).
Wall-supported leg stretches and lifts strengthen and stretch the hip flexors. They can boost your mobility and ease stiffness (8).
As you hold each position, you should maintain proper alignment while keeping your breath steady. The wall can help you stay in the same position for a long time. Suitable for all fitness levels, wall Pilates can be modified or intensified to cater to any individual’s needs. You can easily perform wall Pilates for back fat for beginners while watching online exercise tutorials from authentic sources.
Read more: Is 10 Minutes of Pilates a Day Enough? Pros, Cons, and Everything Else You Need to Know
Wall Pilates can be added to a fitness routine to help lose weight. However, relying solely on wall Pilates to shed those extra pounds isn’t a smart option. So, let’s say you learn some back fat exercises to make your back stronger. You should also work on improving your nutrition and practicing a comprehensive fitness routine to trigger fat loss in order to obtain that lean look you desire.
Wall Pilates can focus on strengthening and toning your muscles while contributing to fat loss in the following ways:
Wall Pilates can engage the muscles that usually stay deactivated. The improved posture can make daily activities more efficient and promote a leaner appearance (9).
Although wall Pilates doesn’t vigorously burn calories in the same way as high-intensity interval training, it will burn calories through controlled movements. This happens when you perform exercises in a continuous flow.
Wall Pilates can also help build lean muscle mass (10). This is typically more evident in the core, back, arms, and legs. Lean muscle improves the body’s resting metabolic rate, which means the body will have a greater ability to burn more calories when at rest.
Wall Pilates also emphasizes core stability (11). This can flatten the midsection and reduce fat in the abdominal area when paired with a calorie deficit.
Wall Pilates alone may not lead to significant fat loss. It complements fat-burning activities such as high-intensity interval training (HIIT) and cardio. Regular practice combined with proper nutrition and active lifestyle choices can make wall Pilates an effective component of a fat-loss strategy.
There are several causes of back fat among females. It can happen naturally as you get older due to genetics that cause fat to gather in this area or from carrying extra weight. Aging often leads to weaker, less toned muscles in the back, a process that is called muscle atrophy (12).
Hormonal changes during perimenopause can also affect where your body stores fat. In addition, gaining weight from unhealthy eating habits or a lack of physical activity can result in stubborn fat building up in certain areas of the body (13).
Your genetics can influence where your body tends to store fat. If your parents or grandparents struggled with back fat, you may be more likely to face the same issue. However, some people naturally have high body fat. If you’re among them and you’re not careful with your diet or exercise, you’re more likely to develop back fat. A fitness routine that includes wall Pilates for back fat that is designed for females can help deal with these problems.
While strength training and cardio are important, you’ll be surprised at what wall Pilates can do to help you get rid of back fat and get a sexy back you’ll want to flaunt.
It can help build your confidence and lose fat when combined with healthy eating habits. Moves such as band back exercises can also cut the bra bulge while toning your back and shoulders and helping you get rid of fat at the back of your arms. An effective exercise routine is indispensable for anyone who’s facing back fat and cultivating a healthier body. A two-pronged approach that includes strength and cardio training could give you the desired results.
And finally, adding some of the best wall Pilates exercises for back fat to the mix would be the cherry on top!
Read more: Pilates Workout Routine: Optimizing Your Workouts for Long-Lasting Results
Losing back fat in two weeks requires a focused and realistic approach. Notable fat loss in 2 weeks isn’t possible, but two weeks is a good place to start developing a routine that leads to long-lasting results. The following plan includes wall Pilates, cardio, and strength exercises that target your back fat in particular and increase your overall calorie burn:
Days 1, 3, and 5: Wall Pilates and Cardio
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Days 2, 4, and 6: Strength Training and Stretching
Day 7: Active Recovery
Not getting enough cardio or leading an inactive lifestyle can result in back fat. Eating too much salt or sugar can cause inflammation in your body, which may make back fat and bloating more noticeable. Genetics can also contribute to this. We all have different bodies and some people hold fat in certain areas more so than others. No, bras don’t cause back fat, but they may make it more visible. A bra bulge on your back can happen if your bra doesn’t fit correctly. This is usually due to insufficient support from the band. Yes, back fat can be caused by weight gain, genetics, aging, or hormonal shifts. Back and bra fat in women can have various causes. It might be due to aging, genetics that lead to fat storage in this area, or carrying extra weight. With age, the back muscles can weaken and lose tone, a process that is called muscle atrophy.Frequently Asked Questions
Why am I skinny but have back fat?
Do bras cause back fat?
Is back fat hormonal?
Why is the female back so wide?
The reality is that you melt away fat by creating a solid mix of exercise and diet. A healthy, balanced routine where you’re focused on enriching your body with nutrition and movement can also make you happier than ever. Fighting fat deposits in your back could be a tough feat, but it’s not something that’s impossible.
We strongly advise you to seek professional help before you start to formulate a plan. A registered dietitian or certified nutritionist can create a customized nutrition plan that considers your lifestyle so you get the best outcomes. For exercise advice, reach out to a certified personal trainer or Pilates instructor. Finally, if you have any preexisting conditions, please contact a medical professional such as a doctor to ensure that you’re able to exercise.
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