FitnessExercises to Get Rid of Back Fat

Exercises to Get Rid of Back Fat

With our current fitness status, many of us are guilty of living a sedentary lifestyle. This can lead to the formation of excess fats in our body. If you think that fats often build up in our midsection, you should consider it growing in your back too. This means that wearing tight clothes can only emphasize those excess flabs of fat that are sure to look unsightly. The good news is that there are ways in which you can tone your body, like your back, so you will have a more proportioned physique. Here are some back exercises that will help streamline the muscles in this part of your body.


Hold a pair of 2 to 3 pounds dumbbells then stand with your feet apart. Bend your knees a bit while lowering your torso until it is almost parallel to the floor. Bring your weights together, lift the weights up then lower them back down. Don’t forget to keep your core and your glutes engaged all the time. You will need to do 15 reps.


Pull-ups are one of the best back exercises that you can do. You can start with a negative pull-up where you can stand on something to hoist yourself up while controlling your movement as you lower yourself back down. Mastering pull-ups will be a huge advantage to you especially when it comes to toning your back.

One-Arm Dumbbell Row

Kneel on a bench’s side. Put your right knee and right hand on the supporting arm of the bench. Your left foot should be placed on the floor. Now grab the dumbbell on the opposite side of your supporting body and pull it up slowly towards your chest until you feel a nice stretch on your back. Lift the weight until it is almost touching your chest. Hold this pose for one count then go back to your starting position. You should do this 12 times before switching to the other side.

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Lie on an exercise ball with your hands holding a 3 pound dumbbell in each hand. Tighten your back muscles to lift your chest just a little. Move your arms up to go into a T position then release to go into a Y position. Afterwards, move your arms to form the letter I. This exercise is perfect for strengthening your rear delt which can aid in your posture.

Inverted Row

Take a barbell and place it on a rack at waist level. Position yourself under the bar and grab it with a shoulder-width grip. Your body should remain extended with your heels on the ground. Flex up with your elbows to pull your chest towards the bar until you feel a stretch in the middle to lower back. Hold this pose for one count before lowering yourself to your first position. Do as many reps as you can manage.

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