Natalie Jill leads exercises designed to reduce back fat and bra bulge. The workout includes detailed demonstrations with resistance options and combines targeted movements with diet and exercise advice for overall fat loss.
Hi, guys. Natalie, Jill. Here on Happy, Healthy and Fit. Today we're focusing on back fat. We're attacking the back fat because that is the comment that I get so frequently here. How do I get rid of that back fat? So although you can't truly spot reduce, you can reduce overall body fat through what you eat. And you can always work to develop muscles in those areas which will truly change the way an area looks. So you want to lose overall body fat through diet, nutrition, and intensity in your training. Whatever is intense for you, and you want to work those areas, develop those muscles so you can truly change the appearance. Today we're attacking the back fat. So all you need for this is you can use your own body weight. But if you have a band either like this with the handles or just the rubber banding, you can grab that or the tubing, that'll help. Or if you have some hand weights, grab those too. Because we can do this with our own body weight. We can use bands and tubing or we can use weights. And I'm going to show you how to do this. All right, so we're going to start with nothing. We're going to start with swimmers, and I want you to watch me. First. You're taking your hands, and we're literally taking them out, around, back, down and then up. It's a swimmer, so I want you to imagine you're swimming. Now, here's the thing. You want to do this with me? Join me. Now, you want to really imagine you're pushing through some deep water here. So you're using those muscles. You're not just going through the motion you're really using and squeezing as you're going around. So you can make this challenging if you want. Really pushing through that water. You should feel that working in your back because we're attacking the back fat, so we're not just going through the motions like this, because that's not going to do anything. So it's a hard swim. So forward, out and back squeeze. Squeeze those back muscles together. Couple more here. Two more. Last one. Good job. Shake it out. You feeling it? You should feel it right back there in those lats. You should really be feeling that tacking the back fat, that's what you wanted. Okay, the next thing we're going to do is a straight arm reverse fly here. Now, again, you don't have to use weights. You don't have to use banding. You can pretend and imagine it's hard or you can grab your tubing. I'm going to grab a Band here. The closer you put your hands on this, the harder it's going to be. Start a little bit wider apart. And you're just literally going to pull it open here. That's ready? Take it open. Open. Try to relax your neck. Keep your core tight. Squeezing. Feeling it in that back, squeezing it together. Keep going. It's getting really hard. You can keep working through it, make it intense, or you can always take your hands a little bit wider, which will make it easier breathing through it. It's your workout. Keep going. Last two. Nice job. Drop it. Shake it out. Okay, next exercise. And I'm going to drop the band for this one. We're going to bend our elbows here. And it's the same thing. We're going to open it up. A reverse fly. But using those back muscles, squeezing them together really to work that area. So holding your hands here, elbows straight. Ready? Take it open. Squeeze. You wanna imagine if there's something behind the back of your hand, you're pushing it open as hard as you can. Squeeze again. Not just going through the motions here. Cause that will not do anything. Squeezing like you're pushing something. Open, taking it open. So if you've done those machines at the gym, you've probably seen a machine like this. So you want to pretend like you're on that. It's in your mind here. Just make it tough, make it hard. Working that back area. You got it going. Open. Nice. Last two. Good job. Shake it out. Nice job. Okay, the next one, you can grab a band to hold onto, or you can use just your own body weight. I'm going to grab my band here. I'm just using it to hold on to what we're going to do here. Watch me. First, you're going to lift it up. Arms are straight. And we're going to slowly bring it down and back up. Ready? Take it down. Same thing. Squeezing that back. Stomach in, core tight. Working that back here. Up and down. Really working that. You feeling it? I am definitely feeling this. I know you are too hopeful. You're not just watching me and you're actually doing this because you have to do the work to make the change. Up and down. Squeeze down. Got two more here. Last one. Good job. Nice. Shake it out. Good job, everyone. You did it. So simple exercises, you could do them all with your own body weight. You can add the weights if you want, or you could use the tubing to add extra resistance. But a lot of it is in your mind. Thinking about it being challenging and hard, making those muscles do the work. And we are attacking the back fat. You got this. Now I get asked a lot. How many do I do? How often do I do them? Do what's intense for you. So if that was super easy for you, you want to definitely up the resistance and you want to do more of them. Go slower to make yourself really feel them. You can also repeat this through a few times so you don't have to. But there's no magic number. There's no magic time. It's whatever is intense. Just gotta do it. Now if you want to help on that diet part, I highly suggest my seven day jump start. You can find out all the information below on that. Check it out because the seven day jumpstart will help you unprocess your diet. It'll help you get those results and we can shed that back fat. See you next time. Bye.
