7 Exercises for Back Fat ...


Did you know there are exercises for back fat so that you can help eliminate this trouble zone? All of us ladies dread the fat that seems to creep up under our bra strap, but have no fear! These exercises will strengthen and target these muscles that would not have gotten worked had you not paid attention to them. And aside from looking good, strengthening these muscles is important in bettering your posture, which will make you appear even leaner. Women most often neglect focus on their back because they do not know how to work this or they assume back exercises are only for men. So let me share with you the exercises for back fat so that you can start seeing results:

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Whether you have done pushups all your life or you are just starting out, it is important to focus on form to master this basic move. The pushup may look simple but the results it can give you are anything but simple. So master this power exercise to eliminate back fat. This is one of the best exercises for back fat because it works your chest and back!


Triceps Dips

To eliminate back fat and strengthen your triceps, perform some triceps dips. I love this effective exercise for toning the upper body. But make sure you eat healthy and get plenty of cardio to see the best results!


Chin Ups

Chin ups, where palms face you, target the biceps more than the back and shoulders, or you can perform pull ups, which are more challenging but target more of your back. This is a great exercise you can do in the comfort of your home or even at a park jungle gym. Start out with just 1 and build up to 10!


Upward Rows

Perform 12 upwards rows to work your upper back, tone and strengthen. This is a great exercise to help banish unwanted back fat but just make sure you eat clean as well! Make sure you slowly do this exercise to make the most of the exercise routine.


Jumping Rope

Jumping rope is and will always be the ultimate fat burning exercise and since there is no spot removal, this cardio workout can help you get rid of back fat. So quickly jump your back fat away while you slim down and shape up! Aim for 10 minutes for starters and work your way to a longer routine!


Rowing Machine

The rowing machine is a great cardio workout to work your total body, particularly the core and back. And in a short amount of time you can get an intense workout to help lower your fat stores and achieve your best back. Since many gym goers are intimidated by this machine, you can usually find it without a line, as compared to the popular treadmill.



The plank is a super exercise for working your abs and back without endless crunches. Just make sure you focus on proper form, as in this video, and do not overdo it. I recommend beginning with 20 seconds and working your way up to 2 minutes to help banish back fat while strengthening your core!

I hope you have enjoyed all these exercises to help get rid of back fat. Remember to focus on strengthening your back muscles, doing cardio and clean, healthy eating! Did you find these videos and tips helpful for reaching your goals?

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I have a bad shoulder, bursitis. Any exercises that work wit this?

That is nice ..I will try to work out ..thanks

Good advise

Thats yogagirl on the cover page! Love her. Follow her instagram

Great workout for all your body

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