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6 Ways To Get Rid Of Back Fat


Tone up for a beautiful back.

Back fat can occur when a person has an imbalance between calorie intake and expenditure. A lack of physical activity, unhealthy eating habits, or genetics can cause it. It may also be brought on by aging naturally, a hereditary tendency to retain fat in this area, or being overweight. Age-related muscle atrophy of the back muscles is the loss of strength and tone in the muscles. Additionally, during perimenopause, hormone changes can change how your body distributes fat, which can lead to back fat in a skinny person even if they’re at an age. No matter the cause of your excess back bulge, there are ways to get rid of back fat for good!

Best Exercises for Getting Rid of Back Fat

Excess body fat can be a nuisance, but back fat tends to be a little more troublesome. It spills over and around our bras and sticks out from the sides. In order to help you to get rid of back fat we’ve created a simple workout designed to build back muscles and burn fat. It’s difficult to specifically target where you burn fat, but building your back muscles will help focus the trouble zone.

Reverse fly moves and standing twists lead the way into Supermans, renegade rows, seal jacks, and dumbbell rows for a well-rounded workout that targets every inch of your back and promises a leaner, more toned look.

Equipment Needed: light dumbbells (5-8 lbs), yoga mat, interval timer

What to Do: Perform each exercise for 1 minute at an above average pace. Rest 30 seconds in between rounds. Perform this workout 2 times a week on non-consecutive days to start seeing results.

Beginner Level: 2 roundsIntermediate Level: 3 roundsAdvanced Level: 4 rounds

The Back Workout

Reverse Fly
Standing Twist
Alternating Superman
Renegade Row
Seal Jacks
Bent-Over Dumbbell Rows with Twist

Instructional Videos

Reverse Fly

Standing Twist

Alternating Superman

Renegade Row

Seal Jacks

Bent-Over Dumbbell Rows w/ Twist

Additional Ways to Get Rid of Back Fat (and More!)

Want more great ways to get rid of back fat (and fat from other areas of your body?!) Try these awesome workout routines too!

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