Five Exercises to Lose Back Fat Fast


We’ve all seen those women. You know the ones; with their muffin tops spilling over their too-tight pants-or how about the women who are sporting a full on set of B cups on their backs? We point and laugh or snicker quietly to ourselves, thinking ‘Don’t they look at themselves before walking out the door?’ Or maybe you’ve been on the receiving end of those laughs. Whatever the reason may be for wanting to find out how to lose your back fat, we’re going to tell you what steps you can take to combat those extra inches clinging stubbornly to your back.

Before jumping into that though, we’d be remiss not to mention that eating a healthy diet rich in lean meats, fruits, vegetables, and whole grains is often the stepping stone to a healthier-and better looking, read slimmer-body. Just cutting out 200 to 500 calories a day from your daily recommended allowance could lead to a loss of anywhere from a half-pound to a pound of weight a week-and losing weight is one way to rid yourself of unsightly bulges everywhere, including your back!

But that’s not why you’re here. You’re here to learn what exercises are best for blasting off your back fat and we aim to give you what you want so!


Engage in some type of cardiovascular exercise for 45 to 60 minutes every other day. Do things that engage your upper and lower body, like swimming, kickboxing, or elliptical training.

One great exercise to help fight back fat is bent-over rows. Stand with your feet hip width apart, and your back bent towards the ground at a 45-degree angle. With a dumbbell (between two and five pounds is good) in each hand, alternate pulling each bent arm up and back to abdomen level. Hold for five seconds.

Diagonal arm and left lifts are another good exercise. Start in a pushup position and then raise your right arm and left leg slightly off the floor. Stay in this position for a count of five seconds. Lower back down and switch sides to left arm/right leg.


Back extensions are also great. In this position, lie face down on the floor and extend your arms above your head. Keep your head down, lift your arms, legs, and chest upwards away from the ground. Hold for three to five seconds and slowly lower back to the ground.


You must be logged in to post a comment Login