Back fat can be a stubborn problem for many people. It can affect your confidence and make you feel uncomfortable in your own skin. If you are one of those people who are looking for workouts to get rid of back fat, you've come to the right place! This easy-to-read blog will provide you with the best exercises to lose back fat that even a grade 9 student can understand. We will cover lower back fat exercises, exercises to get rid of back fat, back fat exercises at home, back fat exercises without equipment, exercises for back fat for beginners, exercises for side and back fat, and the best exercise to get rid of back fat. So, let's get started!

Lower Back Fat Exercises

Superman

The Superman exercise is an excellent workout to get rid of back fat, targeting the lower back muscles. It helps to strengthen your lower back and tone the area.

• Lie on your stomach with your arms extended in front of you and your legs straight behind you.
• Slowly lift your arms, chest, and legs off the ground, keeping your neck in a neutral position.
• Hold the position for 2-3 seconds, then lower yourself back to the starting position.
• Repeat 10-15 times for 3 sets.

Bird Dog

The Bird Dog exercise targets the muscles in your lower back, helping to reduce lower back fat.

• Start on all fours, with your hands under your shoulders and your knees under your hips.
• Extend your right arm and left leg simultaneously, keeping your spine straight and your head in a neutral position.
• Hold for 2-3 seconds before returning to the starting position.
• Repeat with the opposite arm and leg.
• Complete 10-15 repetitions for 3 sets.

Exercises to Get Rid of Back Fat

Bent-over Rows

Bent-over rows are a powerful exercise to get rid of back fat, targeting the upper and middle back muscles.

• Stand with your feet hip-width apart, holding a dumbbell in each hand.
• Bend your knees slightly and lean forward at the hips, keeping your back straight.
• Let your arms hang down, then pull the dumbbells towards your chest, squeezing your shoulder blades together.
• Lower the dumbbells back to the starting position.
• Perform 10-15 repetitions for 3 sets.

Lat Pulldowns

Lat pulldowns are an effective workout to get rid of back fat, targeting the latissimus dorsi muscles.

• Sit at a flat pulldown machine with your feet flat on the ground and your knees under the pads.
• Grasp the bar with a wide grip, palms facing forward.
• Pull the bar down to your upper chest, squeezing your shoulder blades together.
• Slowly return the bar to the starting position.
• Perform 10-15 repetitions for 3 sets.

Back Fat Exercises at Home

Push-ups

Push-ups are a great back fat exercise that can be done at home, targeting the upper back and shoulder muscles.

• Start in a plank position, with your hands slightly wider than shoulder-width apart.
• Lower your body towards the ground, bending your elbows.
• Push back up to the starting position, keeping your body straight throughout the movement.
• Complete 10-15 repetitions for 3 sets.

Reverse Snow Angels

Reverse Snow Angels are another effective back fat exercise that can be done at home, targeting the upper back muscles.

• Lie on your stomach with your arms extended by your sides, palms facing down.
• Slowly lift your arms and chest off the ground, keeping your head in a neutral position.
• Move your arms up and over your head, like you're making a snow angel, while keeping them off the ground.
• Return your arms to the starting position by your sides.
• Complete 10-15 repetitions for 3 sets.

Back Fat Exercises Without Equipment

YTWLs

YTWLs are a series of back fat exercises without equipment that target the muscles in your upper back and shoulders.

• Lie on your stomach with your arms extended in a "Y" shape above your head.
• Lift your arms and chest off the ground, then lower them back down.
• Next, move your arms out to the sides in a "T" shape and repeat the lifting motion.
• Continue with a "W" shape, bending your elbows and squeezing your shoulder blades together, then lift and lower.
• Finally, move your arms down by your sides in an "L" shape, with your elbows bent at a 90-degree angle. Lift and lower one last time.
• Complete 3 sets of 5 repetitions for each letter.

Plank to Dolphin

The Plank to Dolphin exercise is an excellent back fat exercise without equipment, targeting the upper back and shoulder muscles.

• Start in a forearm plank position, with your elbows under your shoulders and your body in a straight line.
• Push your hips up towards the ceiling, forming an inverted "V" shape with your body.
• Lower your hips back down to the plank position.
• Complete 10-15 repetitions for 3 sets.

Exercises for Back Fat for Beginners

Seated Rows

Seated rows are a great exercise for back fat for beginners, targeting the middle back muscles.

• Sit on the floor with your legs extended in front of you and a resistance band looped around your feet.
• Hold the ends of the resistance band with both hands, palms facing each other.
• Pull your hands towards your chest, squeezing your shoulder blades together.
• Slowly release your hands back to the starting position.
• Perform 10-15 repetitions for 3 sets.

Wall Push-ups

Wall push-ups are an excellent exercise for back fat for beginners, targeting the upper back and shoulder muscles.

• Stand facing a wall, with your feet about 2 feet away.
• Place your hands on the wall at shoulder height and slightly wider than shoulder-width apart.
• Bend your elbows and lower your chest towards the wall, keeping your body straight.
• Push back to the starting position.
• Complete 10-15 repetitions for 3 sets.

Exercises for Side and Back Fat

Russian Twists

Russian twists are an effective exercise for side and back fat, targeting the oblique muscles.

• Sit on the ground with your knees bent and your feet flat.
• Lean back slightly and lift your feet off the ground, balancing on your sit bones.
• Hold a light weight or a medicine ball with both hands at chest level.
• Twist your torso to the right, tapping the weight on the ground next to your hip.
• Twist your torso to the left, tapping the weight on the other side.
• Continue alternating sides for 10-15 repetitions on each side, completing 3 sets.

Side Plank

The Side Plank exercise is another great workout for side and back fat, targeting the oblique muscles.

• Lie on your right side, with your right elbow under your shoulder and your feet stacked on top of each other.
• Lift your hips off the ground, creating a straight line from your head to your feet.
• Hold the position for 15-30 seconds, then switch to the left side.
• Complete 3 sets on each side.

Conclusion

Incorporating these exercises into your workout routine can help you target and reduce back fat. Remember to include lower back fat exercises, exercises to get rid of back fat, back fat exercises at home, back fat exercises without equipment, exercises for back fat for beginners, and exercises for side and back fat for a well-rounded approach.

Lastly, the best exercise to get rid of back fat is a combination of these workouts and a healthy, balanced diet. Make sure to stay consistent with your exercise routine, practise proper form, and maintain a nutritious diet to see the best results. In addition, incorporating cardiovascular activities such as running, cycling, or swimming can help you burn overall body fat, making it easier to shed stubborn back fat.

With dedication and consistency, you will be on your way to a toned and confident back. Good luck on your fitness journey, and remember to have fun while working out!