Last Updated on February 8, 2021

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

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

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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                Joseph Summers

                Health and Fitness Enthusiast

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                Published on July 30, 2021

                7 Best Resistance Bands to Work Out at Home

                7 Best Resistance Bands to Work Out at Home

                Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

                Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

                How We Picked the Best Resistance Bands

                Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

                • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
                • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
                • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

                1. Best Overall: Fit Simplify Resistance Bands

                  For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

                  These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

                  Pick up Fit Simplify’s Resistance Bands here.


                  2. Best Budget Resistance Bands: Insonder Bands Set

                    While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

                    They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

                    While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

                    Purchase Insonder’s Resistance Bands here.

                    3. Best Set: Kootek 18-Pack Resistance Bands Set

                      Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.


                      Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

                      • Five latex resistance loops (that offer between five and 40 pounds of resistance)
                      • Five resistance tubes (offering ten and 50 pounds of resistance)
                      • Two handles
                      • Two ankle straps
                      • A door anchor

                      It’s incredible value for the price if you don’t mind having all this equipment at home.

                      Purchase Kootek’s 18-Pack Resistance Bands here.

                      4. Best for Glutes: Peach Bands Resistance Bands Set

                        Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

                        These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

                        Buy Peach Bands Resistance Bands here.


                        5. Best for Flexibility: TheraBand Resistance Band Set

                          Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

                          TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

                          Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

                          Purchase TheraBand Resistance Bands here.

                          6. Best Non-Slip: RenoJ Bands Set

                            RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.


                            The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

                            Buy RenoJ Resistance Bands here.

                            7. Most Durable: SPRI Braided Xertube Bands

                              The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                              Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                              Buy SPRI Braided Xertube Resistance Bands here.

                              Final Thoughts

                              Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.


                              You can check out this guide for some resistance band exercises:

                              Featured photo credit: Geert Pieters via


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