Eliminate Unwanted Back Fat With These Simple Exercises

If you’re ready to start fighting back fat, don’t miss our advice on great exercises to get rid of it.
Eliminate unwanted fat from your back with these simple exercises

In our quest to combat localized fat, we often focus on areas such as the abdomen, legs, buttocks and arms, which are often the parts of our body where we most notice fat. Today we’re going to talk about how to get rid of back fat.

Right at the bottom of the bra we can see this area of ​​fat that makes our backs look swollen and really ugly bulges.

Fortunately, just like in other areas of our body, this fat can be eliminated to regain the beauty of the back and get back to wearing those tight-fitting dresses we love.

If you’re ready to start fighting back fat, don’t miss our excellent exercise advice to get rid of it. Remember that you should adopt them as part of your daily routine to get good results in a short time.

Push-ups to eliminate back fat

Push-ups are one of the most common exercises used in any type of physical activity routine. They are great for toning your arms and chest, as well as helping to remove fat from your back.

The most important thing is to know how to do the push-ups correctly, that is, keeping a straight line from the head to the heels.

side board

Lay a small yoga mat or mat on the floor and lean on your left forearm so that your elbow is just below your shoulder.

When you’re well settled, lift your hips off the floor, tighten your abdominal muscles, and keep your body straight. Try to stay in this position for about 30 to 45 seconds on each side and then rest.

exercise ball


Position yourself stomach down on an exercise ball so that your chest is right in the center of it. Keep your fingers pointing towards the floor and your feet close together.

Let your arm hang out in front of you and try to keep your balance. Now raise your arm slowly to create a ‘Y’ with your body, and hold this position for 15 seconds. Do two sets of 12 reps each.


Choose a place where you can move freely and pick up a dumbbell weighing between 4 and 7 kg approximately.

Spread your legs, keeping your feet hip-width apart, and then bend your knees in a movement known as a “sink” or “advance”.

Then bend your upper body slightly, parallel to the floor, and place the dumbbell forward, supporting your hips against the wall for balance. Raise the dumbbell to shoulder height and do between 10 and 15 reps.

side elevation

Spread your feet hip-width apart and grab a dumbbell in each hand. Bend your knees and lower your upper body to a 45-degree angle.

Keep the two dumbbells parallel to the floor and raise them by raising your arms. Keep the weights at shoulder level and lower them slowly. Do two sets of 12 reps each.

Dog position looking down

This yoga position allows you to work the entire body, especially the back and trapezius muscles in the upper back.

To do it, you must look for a place with enough space. Kneel on the floor and rest your hands on it, keeping them flat against the floor.

Push your back against your heels, making sure your back is straight and your arms are in line with your body. If you have enough flexibility, place your heels on the floor and hold the position for 15 to 30 seconds.

A good option is to raise your back with your hands, keeping your head up.

cardiovascular exercises


Every good workout routine should also include cardiovascular exercises to complement strength exercises.

This type of exercise is excellent for burning fat, as it helps to reduce body fat percentage and also fights the fat that gets lodged in the back, just below the bra.

These exercises are very easy to do, and it only takes 30 minutes a day to notice the results. You can go walking, jogging, running, jumping rope, cycling, swimming, using the treadmill, cycling or going to the gym…

Any aerobic exercise session will burn the fat off your back. As you increase the intensity of your workouts, you’ll get even better results, as you’ll be able to burn more calories in less time.

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