Back Fat: Get Rid of It With These Exercises

To avoid injury, it's important to adapt the intensity of the exercise to your physical capabilities and to be consistent with practice in order to see progressive results.
Back Fat: Get Rid of It With These Exercises

Last update: 10 January, 2019

In the quest to fight localized fat, we almost always focus on areas like the abdomen, legs, buttocks and arms, which are most often the parts of the body where fat is most noticeable. However, the back is an area that many people ignore and is also hard to work on.

The area of fat just below the bra makes our backs look bulky with unsightly bulges. Luckily, this fat, like on other areas of the body, can be eliminated in order to show off those tight dresses.

If you’re ready to fight the localized fat on your back, don’t miss out on these great exercises to eliminate it. However, remember to adopt them as a daily routine for the best results in the shortest amount of time.


Push-ups are one of the most common exercises used in any type of exercise routine. Also, push-ups are great for toning the arms, as well as shedding back fat. It’s important to do push-ups the right way, keeping the body in a straight line from head to heel.

Side Planks

Firstly, lay out your yoga mat on the floor and lean on your left side so that your elbow is just below your shoulder. Then, once properly positioned, lift your hips off the floor and contract your abdominal muscles, keeping your body straight. Try to hold this position for 30-45 seconds on each side and then rest.

Exercise Ball

Firstly, lie face down on an exercise ball so that your chest is in line with the center of the ball. Keep your fingers pointed towards the floor and feet together on the floor.

Then, let your arms hang loose and try to keep your balance. Raise the arms slowly to form a “Y” with the body and hold this position for 15 seconds. Do two sets of 12 repetitions each.


Choose an area where you can move freely and take a 10-15 lb. dumbbell. Place your feet hip-width apart and do lunges, keeping your knees bent.

Then, bend your upper body slightly, parallel to the floor and hold the dumbbell in front with the hips against the wall for balance. Finally, raise the dumbbell to shoulder height and perform 10-15 repetitions.

Side Raises

bridge pose

Place your feet hip-width apart and take a dumbbell in each hand. Bend your knees and lower your upper body to form a 45-degree angle. Keep both dumbbells parallel to the floor and raise them to the sides. Keep the dumbbells shoulder level and slowly lower them. Do two sets of 12 repetitions.

Downward Facing Dog Pose

This yoga position works the entire body, especially the muscles in the back, including the trapezius muscles of the upper back. Firstly, find an area with enough space for you to stretch out. Kneel on the floor and place your hands in front of you flat on the floor.

Then, push from your heels, keeping your arms aligned with your body. If you’re flexible enough, put your heels flat on the ground and hold the position for 15-30 seconds.

Cardiovascular Exercise to Eliminate Back Fat

couple running

Finally, it’s important to highlight that every good workout routine should include cardiovascular exercise to complement strength training. This type of exercise is very helpful, as it reduces body fat, including the one just below the bra.

You only need 30 minutes a day for noticeable results. Try walking, jogging, running, jumping rope, using an elliptical machine, biking, swimming or getting in a good aerobic workout once a week. Keep in mind that, as you increase the intensity of your workout, you’ll get better results because you’ll be burning more calories.

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