Today, I’m sharing the best exercises for back fat with you.
Last week I was celebrating a client’s weigh-in. Jess had lost 8 pounds in 3 weeks. She was so happy about her progress… that is until she turned to the side, pointed at the little pocket of fat bulging out under her sports bra.
“I know I’m making progress, but my back fat really bothers me. It’s getting better but are there any exercises that help will help me lose back fat?” she asked looking at me with this look.
The look of “please tell me yes.”
I’ve seen that look a million times and every time I do it makes me excited about my job.
If your back fat or bra bulges bother you, too you’re in luck. I’m going to share the exact same advice and the best exercises for back fat, that I gave Jess.
Jess has been using these exercises for about a week now and has already started feeling a difference. (YAY!)
The key to reducing back fat is to follow a meal plan and complete training program. That way you’ll lose fat everywhere. This is the BEST place to start… then add on targeted training.
While it’s not possible to spot reduce fat, it is possible to spot train muscles. By using the right combinations of calorie-burning exercises you can target the muscles back fat area.
Training the back consistently will help build lean muscle. When you get the reps/weight right, it’s possible to
When you get the reps/weight right, it’s possible to shrink the muscles in that area which helps reduce the appearance of back fat.
That’s why I put together this back fat burning workout for you. This workout has the best exercises for back fat. When done consistently, along with a meal and training program, you’ll see your back fat and bra bulges melt away.
How to Do These Exercises for Back Fat
- Do all of the back exercises 15 times to complete 1 round.
- HINT: You should feel the burn. If you don’t add more weight or do more reps (if it’s body weight only)
- For the exercises with equipment, make sure you choose a weight where the last few reps are hard to do… but can be done with proper form. (Proper form + appropriate weight = noticeable results)
- Do 4 full rounds of all of the back exercises to complete the workout.
- Do this workout 2 times a week.
- BONUS – Alternate these back fat burning exercises with another workout to avoid muscle memory and plateaus. Need more back workouts? I got you covered… click here.
That’s it. Ready to start burning your back fat? Let’s do this!
After you’re done with this workout, please leave me a comment and let me know which exercise you felt burn the most.
The Best Exercises for Back Fat
Hold a dumbbell in each hand. Keep your back flat and bend forward at your waist about 45 degrees. Hold your weights down together in front of you. This is your start position. Lift both arms up to the side until they’re in line with your shoulders. Maintain a slight bend in your elbows and squeeze your shoulder blades together at the top of the movement. Then reverse the movement, lowering the dumbbells back to the start position to complete one rep.
Stand with your knees slightly bent, holding dumbbells. Keeping your back flat, bend forward at your hips at a 45-degree angle. Bring your weights down in front of you with your wrists facing each other. This is your start position. Exhale and pull the weights up towards your chest, lifting your elbows up and back as far as you can. Reverse the movement and return to start position to complete one rep. Tip: Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.
Around the Worlds
Stand with dumbbells in each hand down in front of your legs with palms facing away from you. This is your start position. Exhale and lift your arms out to the sides, and upward until they’re overhead. Inhale as you return the weights back down to the start position to complete one rep.
Stand, holding your dumbbells, slightly wider than shoulder-width apart in line with your shoulders. Your arms should look like a wide “W.” This is your start position. Exhale and push the weights up until your arms are extended overhead. Inhale and lower the weights back down to your shoulders to complete one rep.
Stand holding dumbbells in front of your body with palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your start position. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Inhale and slowly return the weights back down to the start position to complete one rep.
Woohoo! That’s it. Repeat each exercise 15 times, for 4 sets to complete your workout. Leave me a comment to let me know if you felt the burn.
For the best results add a fat burning meal plan and full body training program. If you need help, I’ve got you covered.
Results using my Total Transformation Program
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Christina Carlyle is a certified Holistic Nutritionist, Sports Nutrition Specialist, Personal Trainer, Health Coach, & Behavior Modification Specialist. After overcoming her own health issues, getting off 7 medications, & losing 40 pounds (& keeping it off for 10+ years) she’s dedicated to helping others get Happy, Healthy, & Fit for life, with science-backed strategies. Christina shares real deal (no BS) weight loss and wellness advice, workouts, and recipes that get results and work in the real world.