7 Exercises to Get Rid of Fat on the Back of Neck

The back of your neck is an area that is usually left behind. Some people tend to accumulate fat on the back of the neck. Especially those individuals who have lost loads of weight in a natural way (without surgery), stay with grease in some specific parts. One of the hardest and at times less noticed area is the back of the neck.

For women, the neck area can be particularly important to use those clothes that have the neck and back uncovered. When the back of the neck has excessive fat, it can seem unattractive. Men’s clothes, in general, hide the back part of the neck. However, when going to the beach or pool, it can be an important aesthetic improvement. Also be aware of your posture to prevent unnecessary humps.

In this article, we will tell you 7 exercises to get rid of fat on the back of the neck. That way you can continue to shape your body. All activities are suitable for women and men. Dumbbells are needed for most exercise routines to get rid of fat on the back of the neck. It is best to have a set with different weights. You can add these exercises to your daily routine. If you are doing them alone, don’t forget to do some stretch and warming exercises first. That way you will prevent injuries.

It is also important that you check your total calorie intake during the day. A balanced meal is what will ultimately determine how healthy you will be, and it reflects on your body figure and shape.

7 Exercises to Get Rid of Fat on the Back of Neck

7 Exercises to Get Rid of Fat on the Back of Neck

  1. Pull-ups

    Pull-ups serve to exercise the muscles on your back, including your neck. They are not an easy task but if done regularly they can be very effective in helping you get rid of the fat on the back of the neck. If you require help, make use of an apparatus for pull-ups. One option is to make use of bars with suspenders, as you can see in the picture. They will help you to accomplish the pull-up with less effort. Monitor your progress and change the suspenders tension. As you get strong, you should eventually be able to execute the pull-ups without help.

  2. Bent-Over

    The bent over is an exercise you can perform with or without weight. When you are starting, you can do it just with the weight of your body. After a couple of weeks, add some dumbbells. That way you will increase the effectiveness of your bend-over routine to get rid of the fat on the back of the neck faster.

  3. Upright Rows

    The upright row is an excellent exercise for your shoulders and also to get rid of the fat on the back of the neck. It will make use of muscles you regularly don’t exercise with other routines. Start with at least 2-pound dumbbells on each side. Increase the weight up to 5 pounds. If you are just getting your training gear, then go for dumbbells set to change sizes when you are ready. When you are already carrying weight on your routines, chose the dumbbells weight that is more appropriate to your strength.

  4. Dumbbell Pullovers

    Dumbbell pullovers are a great way to not only build your chest muscles but it can also be effective in getting rid of the fat on the back of the neck. While moving your arms up and down, you will be exercising the muscles on your neck and shoulders. Beware of lifting too much weight, or you may hurt your neck.

  5. Barbell Shrugs

    Watch how the barbell shrugs technique tenses the muscles in the back of your neck and shoulders. The most important thing on barbell shrugs is to pick the right weight for your condition. Too little weight will prove ineffective in eliminating the fat on the back of your neck. You will know it is ok because you are going to feel how the muscles work while you are in the upright position. To perform this exercise, move your shoulders up for 3 to 10 seconds. Then release and move up again. You may repeat it at least five times. If you pick the weight from the floor, make sure you do it with the right technique or you can hurt your back.

  6. Side Lateral Raises

    The side lateral raises is an exercise that can be done with or without weight. However, to burn the fat on the back of your neck efficiently, you will want to add resistance. The use of elastic bands is a good way to achieve fast results. You can do the exercise on one side at a time, or on both sides with a pair of elastic bands. Dumbbells are also good. Pick the weight from two to five pounds when you are starting. After some time you can add more weight. You may change your side lateral raises routine to make it more enjoyable. Combine repetitions doing one side first and then the other; you may also alternate the movements and do symmetrical lifts.

  7. Overhead Shoulder Presses

    Overhead presses are a good way to use the equipment at the gym to get rid of fat on the back of the neck. Doing exercise with the right gear is easy. It practically makes the movement for you and you don’t have to worry about doing it right. If you are not a member of a gym or prefer to workout at home, then you can substitute the equipment for dumbbells. As you do your overhead shoulder presses routine, you are going to exercise your deltoids, pectorals, and trapezius muscles. That means you will have a better shape on your shoulders, upper chest, and upper back. It will ultimately create the right conditions for your neck fat to flow and be eliminated forever.

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:May 12, 2017

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