Exercises to Get Rid of Back Fat – A Powerful Bicep Massage

exercises to get rid of back fat

To lose back fat, first you have to eat right and exercise your back muscles regularly. These muscles assist your back and hold your spine up straighter, support every movement, strengthen your arms, shoulders, chest, and abs, and enhance posture. There are many exercises you can do to strengthen these muscles, but the most important one is core strength. Here’s a list of healthy foods and exercises to get rid of back fat and 15 exercises you can do that strengthen your core.

Exercises for Back Fat

A woman sitting on a bench

Dumbbells. The foundation of a strong core is to start with strong, balanced, yet flexible legs and back muscles. Use dumbbells for a set of twelve, lifting each dumbbell to a standing position and lowering it into a sitting position for another twelve. Start with twelve weights, three sets of twelve each day. As you advance to the next level, add an extra set for a total of thirty-six.

Jumping Jacks. Jumping jacks are another exercise to get rid of back fats. Jumping jacks are done in the starting position with both feet hip distance apart. Then, jump backward as high as you can, landing lightly on your toes. Repeat this twenty times.

Weight Training. Weight training exercises to lose back fats build strong muscles and help reduce your overall body fat percentage. Choose weights that are challenging but not too challenging. Also, use proper form by maintaining proper tension throughout the exercise. Start light, such as with an empty bar, with higher weights as your progress.

Shoulder Press. This is the starting position for shoulder presses. Lift the dumbbells to your shoulders with an underhand motion. Make sure that you keep your elbows directly under your shoulders.

Chest Flyes. The chest flyes exercise is performed by laying flat on the floor with your upper chest touching the floor. With your arms hanging down straight, cross your arms over one another. Now, extend your arms towards the ceiling while locking your chest up. In a slow controlled movement, lower the arms back to the starting position.

Pushups. This is an excellent exercise to get rid of chest fat. For the pushup, you’ll want to lie flat on the floor with your palms up. Place your hands directly under your shoulders and bend your elbows slightly. Now lift your body up and outwards until your upper body forms a straight line between your legs and your head.

Lats Crunch. This is a great exercise for strengthening your back muscles and developing your lats. To perform the lat pulldown, start in the standard pushup position but make your elbows a little bit higher than your shoulder. Then lower yourself down until your chest is about a inch away from the floor and again lifting your body back up in a steady motion.

Side bends. These exercises to get rid of back fat are an excellent way to develop the side muscles that will help you with your core strength. Begin by laying flat on the floor with your feet hip distance apart. Place your hands on the sides of your hips and slowly roll your shoulders as far away from your body as possible, breathing in deeply and releasing your breath slowly.

With your elbows still to the side, slowly pull your arms back towards your chest. Maintain the same width and same tension throughout the rep. As your arms start to rise back, breathe out slowly and release your grip. Make sure to keep your elbows within a finger’s width of the floor at all times.

Front lateral raise. To do the front lateral raise, begin by standing in a doorway with both feet hip distance apart. Place your hands on the sides of your hips and slowly bend your knees to position them about shoulder width apart with your upper body weight on the balls of your feet. With your arms fully extended, lift your upper body straight up until your chest is about chest level.

End Note

A woman wearing a blue shirt

While your arms are straight and your shoulders are fully extended, rotate your torso about 90 degrees to face the opposite direction. Slowly return to the starting position and repeat. The Lats are a muscle group that controls the rotation of the upper torso, so if these exercises to get rid of back fat are done correctly, you will have a strong core and strong, supple shoulders. Do not forget to contract your lats during the rep which will really give your biceps some added power.

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