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Exercise & Training, Fitness

10 Quick Easy Workouts To Get Rid Of Back Fat At Home

Written by Joseph Summers
Health and Fitness Enthusiast
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Stubborn fat clings to certain areas of the body and holds up mighty resistance against our best fat-loss efforts. When it comes to the upper body, fat around our back and shoulders often results in the dreaded bra bulge.

So, what does a girl (or guy) have to do to get their sexy back? First, let’s make one thing clear: spot reduction is a myth.[1] Instead, focus on reducing overall body fat and sculpt those back muscles with exercise.

Adopt these 10 effective exercises, alongside a healthy diet, and you will get rid of that stubborn back fat in no time!

1. Back-Intensive Cardio Exercise

Cardio is great for burning excess calories, encouraging fat loss, and even improving cardiovascular health.[2] Back-intensive exercises, such as rowing, boxing, or swimming, will work wonders — even if you just do them twice a week!

2. Pull-Ups

Fit a pull-up bar to your home and before you know it, you will be on your way to a sexy back and a heap of functional strength.

Begin with negative pull ups as follows:

  1. Start with your palms facing outwards at the top of the movement.
  2. Slowly lower yourself in a controlled motion.
  3. Reset to the top of the movement and repeat 5-10 times.

Then move onto full pull-ups when your strength allows:

  1. Starting from the bottom of the movement.
  2. Pulling up with your back, shoulders, and arms.
  3. Lower yourself in a controlled manner and repeat 5-10 times.

3. TYIs

TYIs are excellent for improving overall posture while strengthening the back and core.


    Perform TYIs by lying face down on a bench or floor.

    1. Engage your back muscles and lift your chest up.
    2. Move your arms up to form a “T”.
    3. Slowly move them into a “Y”.
    4. Slowly move them into an “I”.
    5. Repeat 5-12 times.

    If this exercise becomes too easy, grab a couple of light dumbbells and try it again!

    4. Push-Ups

    Push-ups do a great job at strengthening your chest and revealing your new streamlined back!

    push up

      Start with modified push-ups from your knees:

      1. Slowly lower your chest to the ground, focus on engaging your back muscles.
      2. Push back up to the top position.
      3. Repeat for 10-20 repetitions.

      If you can perform 20 reps with good form, switch to normal push-ups from your feet with straight legs.

      5. Bridges

      Bridges will cultivate a well-shaped bum and work your back-stabilizing muscles simultaneously.

        1. Start by lying on your back.
        2. Bring your knees up to a 90-degree angle.
        3. With your feet flat on the floor, lift your buttocks up until your back is in a straight line.
        4. Hold this position for 10-15 seconds, then slowly lower yourself to the ground.
        5. Repeat this movement 10-20 times before completing a set.

        6. Straight-Arm Planks

        Planks are an awesome core-strengthening exercise. Use them to build a 6-pack to go with your toned back.

          1. Start with your arms straight towards the floor.
          2. Lift and hold your body as straight as possible.
          3. Hold this position for 15-60 seconds then rest.
          4. Perform this static hold 3 times in total.

          7. Dumbbell Rows

          Get hold of a dumbbell and start performing this back-toning movement!

            1. Place one of your knees on a study bench or similar object and hold your dumbbell in the opposite hand.
            2. Keeping your back as level as possible, pull the dumbbell to your armpit in a straight rowing motion.
            3. Slowly lower the weight back down but don’t fully lock your arm out.
            4. Once you have completed a set of 8-12, switch to the other arm and knee and repeat.

             8. Jump Rope

            Jump ropes are an old-school favourite for boxers, and for good reason. It’s a great way to work your shoulders and back and build a lean mean physique!

            Get out for a 15-minute jump rope session 2-3 times per week. For every drip of sweat, you are burning through a little more fat!

            9. Resistance Band Rowing

            Resistance bands are an incredibly flexible fitness tool. You use one in a simple rowing motion to train your back and shoulders almost anywhere!


              Go for 10-20 minutes rowing sessions with varied intensity. Your back will be slimmer and firmer in no time.

              Better still, get this free workout plan 30 Day Resistance Band Full Workout Challenge and challenge yourself!

              10. Wall-Assisted Handstand

              Handstands are a mighty exercise for shoulders, back, and core. Using a wall to assist takes away the balance element, allowing you to focus on fully engaging your back and shoulders.

                1. Start by “rolling in” to a suitable wall and walking up your feet.
                2. Make sure you support your head and neck by pushing off the floor with your hands.
                3. Hold this stable position for as long as you can before lowering pushing off the wall.
                4. As your strength allows, press through your hands and shoulders to raise and lower yourself slightly.

                A Final Tip To Help You Get Rid Of Back Fat:

                Combine these exercises with a clean diet and caloric deflect. In other words, control your food intake so you are ultimately burning more calories than you are consuming. Diet plays a huge role in both a leaner back and overall physique.

                Want a more structured programme and a coach to walk you through your fat burning journey? Then you can miss the Busy Yet Fit Programme at Lifehack. Good luck!


                [1]Wikipedia: Spot reduction
                [2]Center for Nutrition Studies: Exercise and Cardiovascular Health
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