13 Effective Exercises for Back Fat ...


13 Effective Exercises for Back Fat ...
13 Effective Exercises for Back Fat ...

You’ve gotten rid of your muffin top, toned your arms, and you have legs an Olympic runner would be proud of… so what’s with that little bulge of fat that always makes it look like your bra is too small? It’s time for some exercises for back fat, and I have just the moves to get rid of it, fast. Best of all, none of them require pricey gym equipment. Here are lots of effective exercises for back fat. Say goodbye to that bra-strap bulge!

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Push Ups

My personal trainer once called push ups “the perfect exercise,” and while they’re of course ideal for toning your arms, they’re also great exercises for back fat! The key is to maintain perfect form. Keep a straight line from your heels to your head, and don’t poke your butt into the air. Aim for 2 sets of 12 to 20.



Rowing, if done properly, is also a great exercise for back fat. Just like with push ups, the key is proper form — when completing the rowing motion, don’t lean back. Pull the row strap down to your middle, which you’ll feel in your abs, core, arms, and your back.


When tackling rowing as an exercise, it's also crucial to ensure you engage your latissimus dorsi, the broadest muscles of the back. Initiate the row with your back muscles rather than just pulling with your arms. This focus will maximize the back fat burning potential of the exercise. Plus, mix in some variation with resistance levels and speed to keep challenging your muscles. Consistency and increasing intensity over time can help sculpt a toned and lean back, all while improving your overall fitness and strength.



This exercise for back fat doesn’t sound difficult, but it’s not a cake-walk, either! Use an exercise ball for this one. Lay face-down on the ball, so your pointed toes rest on the floor (feet together) and the ball is just below your chest. Let your arms hang loosely down in front of you. Now slowly raise them so your body makes the letter Y. Hold them there for ten seconds, then slowly slower them down again. Repeat so you’ve done 2 sets of 12. See? Not as easy as it sounds, is it?


Chin Ups

Chin ups are HARD. Well, they are to me, but they’re also a necessary exercise for back fat, so I do them anyway. For these, I place my hands with the palms facing me, rather than facing out, and I bend and cross my legs at the knee to keep from swaying. I try for 2 sets of 12, and usually end up doing 10.


Lateral Raise

You’ll need some light-weight dumbbells for this exercise for back fat. Stand with your feet shoulder-width apart, knees bent, bent at about 45 degrees at your waist. Now slowly raise your arms to your sides, keeping your arms straight, and bring them back down. You’ll feel this in your shoulders and your upper back. Do 2 sets of 12. Prepare for the burn!


Triceps Dips

I do these using my coffee table, but you can use any solid, secure surface. Sit in front of your coffee table (or other surface) with your knees bent and your weight supported on your arms, behind you, on the edge of the coffee table. Push yourself up, then down again, slowly, with your arms. This will work your triceps, toning your upper arms, but it’s also quite a workout for your shoulders and a marvelous exercise for back fat. Do 2 sets of 12.



These are fun, and my young daughter likes to do them with me! Lay flat on your stomach with your legs straight behind you and your arms straight above your head, so you’re in one long, lean line. This is the “I” position. Now bring your arms up off the floor about six inches, and hold them there for about 10 seconds, squeezing your shoulder blades together. Now slowly lower them, and let’s make the “Y” position! Bring your arms out so you look like a letter Y rather than a straight letter I. Again, raise your arms up off the floor about six inches, and hold them there for about 10 seconds, squeezing your shoulder blades together. Lower them slowly, and get ready for the “T” position! Stretch your arms out to your sides, and do the “raise and lower” motion. Don’t worry; I’m not going to ask you to make any more letters! Repeat these positions so you’ve done each letter six to ten times. Bye-bye, back fat!


Adapted Plank

As if a normal plank wasn’t difficult enough, let’s change it into an exercise for back fat! Lay flat on your face, then raise yourself, supporting your weight on your toes and forearms. Keep your body in a straight line, without poking your butt into the air. This is a regular plank. Now push your forearms out a little, so they’re shoulder-width apart, and squeeze your shoulder blades together. Hold this position as long as you can… you’ll feel this in your upper back and your core. Whew! Do this three times.


Boxing Punches

You don't have to be a boxer, or even own a punching bag to benefit from boxing punches. All you have to do is be able to simulate the punch while holding a dumbbell or kettlebell. Hold the weight in one hand. Stand with your legs about hip width apart and raise both hands to chest level. Keeping the free hand up to steady yourself, punch outward like you're hitting a heavy bag with the hand holding the weight. Repeat 12 to 15 times, then switch hands. As you get stronger, be sure to increase your weight to keep the results coming.



You'll feel like a superhero while you do this exercise. Start by lying on your stomach on an exercise mat. Align your head and shoulders, then lift your arms and legs a few inches off the floor, keeping your stomach on the mat. Hold for a couple of seconds, then lower to finish one repetition. Easy, right?


Wall Angels

Do you make snow angels when it's blustery outside? Then you can do this move for your back. Stand with against a wall, making sure your butt, back, shoulders and head are all pressed against it. Then extend your arms outward at shoulder level. Next, raise them up like you're making a snow angel. When you get to the top, stop and hold the position for several seconds before returning to the starting position.


Plank Drops

There are so many variations of the plank, and each one is great for toning your back. Start in traditional plank position, then drop down a bit, squeezing your shoulder blades together. Hold for several seconds, then return to your starting plank position. Repeat several times.


Back Extension

This move is not easy, but it offers the results you're craving. Add it to your routine as you get stronger. To do the move, like on your back, arms at your sides and stomach pulled in. Lift your head and chest off the ground, looking down the whole time. Lift your harms, point your palms up and reach behind you. Hold for 20 seconds, then repeat 3 more times.

Now that you’ve added all of these exercises for back fat to your workout regimen, which will you wear first, a strapless dress or a backless dress? I know I’ve been eyeing a plunge-back one… so sexy! Which of these exercises will you try first? And how will you show off your new sexy back? Do tell!

This article written in collaboration with editor, Eliza Martinez

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