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There's nothing worse than back fat spilling over the top of a beautiful dress or squishing out between bra and top. Thankfully PT Scott Laidler is here to help
"I've got a fat back. It's fairly well concealed in casual clothing...but you don't want to see me in my underpants," says Alan Partridge.
And while we laughed at the mental image, how many of us secretly identify? Back fat is a stubborn and irritating problem many of us just can't seem to shift.
The cursed back fat
The cursed back fat
I have an even bigger battle with it: An upcoming backless wedding dress. So I sought help.
Personal Trainer Scott Laidler says: "The back is a common area for storing fat, especially just below the bra line on women, under the armpits, and on the lower back.
"It's caused by over eating, lack of physical activity, lack of weight training and in some cases genetics."
And he fully agrees that it's tricky to shift.
"Unfortunately, the back is a particularly stubborn area when trying to blast fat and many people don’t know how to properly target it."
But fear not! Scott assures us that it CAN be reduced using a mixture of cardio and weight training exercises with specific targetting to tone the muscles underneath the layer of fat (which you still have to lose, I'm afraid).
UPRIGHT ROWS WITH DUMBELLS
Upright row (Scott Laidler)
Upright row (Scott Laidler)
How To:
1) Stand straight, legs shoulder width apart. Hold a dumbbell in each hand, using an overhand grip (palms facing downwards), and rest them on your thighs.
2) Keep your back straight and knees slightly bent. Lift the dumbbells straight up in front of your chest, to just below chin level. Exhale as you do this. (Keep them as close to your body as possible.)
3) Pause for 2-3 seconds. Slowly lower the dumbbells to the start position, whilst inhaling. Repeat.
Do 3 sets of 12 reps.
1) Stand straight, legs shoulder width apart. Hold a dumbbell in each hand, using an overhand grip (palms facing downwards), and rest them on your thighs.
2) Keep your back straight and knees slightly bent. Lift the dumbbells straight up in front of your chest, to just below chin level. Exhale as you do this. (Keep them as close to your body as possible.)
3) Pause for 2-3 seconds. Slowly lower the dumbbells to the start position, whilst inhaling. Repeat.
Do 3 sets of 12 reps.
BENT OVER ROWS WITH DUMBELLS
How To:
1) Hold a dumbbell in each hand, palms facing each other.
2) Bend your knees. Keeping your back straight, bring your body forward (bending at the waist) so it is parallel with the floor.
3) Holding the position, lift the dumbbells up to your sides, exhaling as you lift.
4) Squeeze your shoulder blades together, contracting the back muscles. Hold for 2-3 seconds. 5) Slowly lower the weights to the start position. Repeat.
Do 3 sets of 12 reps.
1) Hold a dumbbell in each hand, palms facing each other.
2) Bend your knees. Keeping your back straight, bring your body forward (bending at the waist) so it is parallel with the floor.
3) Holding the position, lift the dumbbells up to your sides, exhaling as you lift.
4) Squeeze your shoulder blades together, contracting the back muscles. Hold for 2-3 seconds. 5) Slowly lower the weights to the start position. Repeat.
Do 3 sets of 12 reps.
STANDING PULL DOWNS USING LAT PULL DOWN
Use the lat pull down machine (REX)
Use the lat pull down machine (REX)
How To:
1) Sit on the seat facing the lat pull down machine. Keep your back straight and your feet flat on the floor.
2) Hold the bar with a wide grip (slightly wider than shoulder width apart), palms facing forward.
3) Lean back slightly, keeping your arms straight, abs engaged and chest lifted. Slowly pull down the bar towards your ribs, whilst exhaling.
4) Pause for 2-3 seconds. Feel your shoulder muscles contracting.
5) Use your forearms to return the bar to the start position, whilst inhaling. Repeat.
Do 3 sets of 12 reps.
1) Sit on the seat facing the lat pull down machine. Keep your back straight and your feet flat on the floor.
2) Hold the bar with a wide grip (slightly wider than shoulder width apart), palms facing forward.
3) Lean back slightly, keeping your arms straight, abs engaged and chest lifted. Slowly pull down the bar towards your ribs, whilst exhaling.
4) Pause for 2-3 seconds. Feel your shoulder muscles contracting.
5) Use your forearms to return the bar to the start position, whilst inhaling. Repeat.
Do 3 sets of 12 reps.
BARBELL DEADLIFTS
Deadlifts (Scott Laidler)
Deadlifts (Scott Laidler)
How To:
1) Stand behind a barbell. Your feet should be hip-width apart and slightly turned outwards.
2) Grasp the bar with a wide, overhand grip. Keeping your back fully extended, squat down to the bar.
3) Driving through the floor with your heels, lift the bar up. Once the bar is at knee height, drive your hips into the bar until your hips and knees are extended.
4) Pause for 2-3 seconds. Lower the bar back to the starting position. Repeat.
Do 3 sets of 12 reps.
1) Stand behind a barbell. Your feet should be hip-width apart and slightly turned outwards.
2) Grasp the bar with a wide, overhand grip. Keeping your back fully extended, squat down to the bar.
3) Driving through the floor with your heels, lift the bar up. Once the bar is at knee height, drive your hips into the bar until your hips and knees are extended.
4) Pause for 2-3 seconds. Lower the bar back to the starting position. Repeat.
Do 3 sets of 12 reps.
WIDE GRIP BENT OVER BARBBELL ROW
Bent over barbell row (Scott Laidler)
Bent over barbell row (Scott Laidler)
How To:
1) Hold the barbell with a pronated grip (palms facing down). Bend your knees slightly and, keeping a straight back, bring your torso forward until it is almost parallel to the floor.
2) The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
3) Keeping the torso still, exhale and lift the barbell towards you. Keep your elbows close to your body, only using your forearms to hold the weight.
4) Once at the top, pause for 2-3 seconds, contracting your back muscles.
5) Lower the bar to the start position, inhaling. Repeat.
Do 3 sets of 8 reps.
1) Hold the barbell with a pronated grip (palms facing down). Bend your knees slightly and, keeping a straight back, bring your torso forward until it is almost parallel to the floor.
2) The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
3) Keeping the torso still, exhale and lift the barbell towards you. Keep your elbows close to your body, only using your forearms to hold the weight.
4) Once at the top, pause for 2-3 seconds, contracting your back muscles.
5) Lower the bar to the start position, inhaling. Repeat.
Do 3 sets of 8 reps.
POSTERIOR DELTOID FLYS WITH DUMBELLS
Posterior deltoid flys (Scott Laidler)
Posterior deltoid flys (Scott Laidler)
How To:
1) Hold a dumbbell in each hand.
2) Stand in a squat position. Your back should be at a 45 degree angle and your arms hanging down in front of you.
3) Slowly raise the dumbbells up and out to the side until they are level with your chest.
4) Pause for 2-3 seconds, contracting your shoulder blades.
5) Slowly lower the weights to the starting position. Repeat.
Do 3 sets of 12 reps.
1) Hold a dumbbell in each hand.
2) Stand in a squat position. Your back should be at a 45 degree angle and your arms hanging down in front of you.
3) Slowly raise the dumbbells up and out to the side until they are level with your chest.
4) Pause for 2-3 seconds, contracting your shoulder blades.
5) Slowly lower the weights to the starting position. Repeat.
Do 3 sets of 12 reps.
Try to exercise at least 2-3 times a week, incorporating a mixture of weight training and cardio into your program. This will help you to burn fat and improve your muscle definition. The lower your body fat percentage, the more visible the results of your weight training will become.
If you need a bit of incentive and some guidance, you can get one-to-one online training with Scott online for a bargain £150 for six weeks, including your own nutrition plan, visit www.scottlaidler.comor find him on Twitter @Scott_Laidler.
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