Advertisement

What is a good fitness option for backside fat reduction?

Prior to giving any guidance, you should focus on not sound nutrition in addition to exercise. Some forms of exercise that will help build the muscles in your back include but are not limited to:

  • Back Rows
  • Lat Pulldowns
  • Pull-ups

A great breakdown for nutrition will be to eat the following food groups. Be sure to avoid grains as often as possible. They will provide nutrients but will not assist in fat reduction.

  • Lean proteins
  • Fish
  • Nuts and seeds
  • Fruits and vegetables.

Simple!  If you want a further breakdown, please do not hesitate to ask!

A good fitness option to backside reduction give high repetitions of squats a try

. You can change position and put feet closer then shoulder width or you can go into a sumo squat which is wider then shoulder width with toes slightly pointed out. Make sure proper technique is executed. Light weight can be used to make it more challenging. If you are having a problem at first perform ball squats.

  1. Stand with feet hip width apart with your toes, knees and hips in a straight line.
  2. Pull your belly button towards your spine and contract your abdominal muscles.(stomach drawn in technique)
  3. Slowly lower your body, as though you are sitting in a chair.
  4. If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can.
  5. Take a moment and look down make sure your knees are behind your toes.
  6. Keeping the weight in your heels, slowly push your body back to starting position.
  7. At the top of the movement, do not lock your knees. Keep a slight bend in them.
  8. Repeat the movement 12 to 15 times, performing 2 to 3 sets. For each repetition, count to 3 on the way up and on the way down to ensure you're not going too fast.  
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Target your backside with these exercises:

  • Slow Step-Ups: All you need is a stable chair for this effective butt exercise. Placing one heel on top of the chair, step up onto the chair slowly. The one key to this exercise is to use only the top leg to move yourself onto the chair. Avoid bouncing off of the bottom leg.
  • Sumo Squats: Place the feet wider than hip-width apart and turn the toes slightly out. The key to perfect form is that the knees are in line with the toes. Slowly lower yourself down while keeping your head and shoulder up and back, similar to the form in the sit-downs. Advanced: Holding a gallon jug in the hands between the legs will increase intensity.

This content originally appeared on doctoroz.com

Continue Learning about Back Exercises

Exercises to Build a Better Back
Exercises to Build a Better Back
Feel an unwelcome twinge in your low back every now and again? You're not alone. Researchers estimate that 8 out of 10 of us will grapple with low bac...
Read More
What is a good stretch for a stiff back after sleeping?
Jonathan PenneyJonathan Penney
A great stretch to start off with in the early morning is a stretch called the child pose.  This str...
More Answers
How do I perform a ball back extension with rotation?
National Academy of Sports MedicineNational Academy of Sports Medicine
Lie face down on a stability ball, with the ball placed under your stomach. Straighten our legs, kee...
More Answers
What Is a Good Seated Stretch for My Back?
What Is a Good Seated Stretch for My Back?

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.