Do you want to learn how to get rid of back fat? This post will teach you 15 simple exercises you can do to target your back. The best part? All of these exercises can be done at home, and you don’t need any experience to start. Let’s get started! Disclaimer ***READ FIRST*** Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them. Ok, moving on. What exercises get rid of back fat?There’s one very important thing that you need to understand when it comes to getting rid of fat. Exercise will not directly get rid of fat. Not in your back, abs, legs, or anywhere else. That’s because fat loss is primarily determined by two things:
So the key takeaway is this: You need to focus on both dietary changes and exercise to lose fat anywhere in your body. These exercises will help you develop lean muscle tone in your back, but they won’t help you get rid of the dreaded bra strap fat by itself. To learn more about how to improve your diet check out – Getting Rid of Baby Fat: A Step by Step Guide For Healthy Postpartum Weight Loss. So with that said, here are the best exercises to begin targeting your back muscles. Back Fat Exercises You Can Do Without Equipment (Good For Beginners)Okay so now let’s go over the most effective exercises for the back. The good news is, these exercises are great for beginners with little to no experience. WalkingOkay, so the first exercise isn’t exactly a back exercise. Instead, it’s the most important exercise any woman can do for overall health. Walking. Can Walking Reduce Back Fat?Walking is one of the best ways to consistently stay active and burn calories. It won’t specifically target back fat, but regular walking can help you lose overall body fat. When you combine walking with resistance exercise, in addition to improving your nutrition, this will give you the best chance of losing back fat. How much walking should you do? At least 20 minutes a day on most days of the week. Now let’s get to the traditional exercises. Back Exercises On Your StomachProne Lat Pull downThe first exercise is the prone lat pull down. This exercise will strengthen your lats, posterior shoulders, and the muscles of your upper back. Here’s how it looks:
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Prone Thoracic ExtensionNext up are prone thoracic extensions. This exercise will improve your thoracic mobility, while simultaneously activating your upper back muscles. This is one of the best ways to obtain good posture in your upper back! Here’s how to do it.
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SupermansThe next exercise is my favorite, the superman. It focuses on strengthening both the upper and the lower back muscles at the same time. It’s also done from a prone position (lying face down). Here’s how it looks:
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YTWThe next exercise is the YTW. This exercise is great for strengthening the rear delts (posterior shoulder), the lower trapezius, and the rhomboids. It’s also done in the prone position. Here’s how it looks:
How many repetitions should you do?
Towel Slide PulldownsThe last exercise that you are going to do on your stomach is the towel wall slide. This is similar to the lat pulldown you see in regular gyms. Any old towel will do. This exercise will strengthen your lattisimus muscles. Here’s how it looks:
How many repetitions should you do?
Back Exercises On Your BackNow we transition to lying down on our back. Here are the best back exercises while supine. Bridge Press UpsThe bridge press-up is a great way to improve your mobility while developing your back muscles. It is also a great way to train your core muscles. This exercise does require good mobility – but that doesn’t mean you can’t train it. Just work with whatever range of motion you possess. Here’s how it looks:
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Supine Bodyweight FlysThe supine bodyweight fly is one of the best exercises for targeting the posterior deltoids and the upper back. While it may look simple, don’t underestimate how challenging it could be. Here’s how it looks:
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Back Exercises On Your Hands Or KneesThese next two exercises are done in the quadruped position. Quadruped Straight Arm PulldownsThis next exercise is fun! It strengthens the lattisimus muscles, as well as your core. To do it, you’ll need a towel and a sleek floor that will allow the towel to slide. Here’s how it looks:
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Plank Rows (AKA Renegade Rows)Next up is the plank row, my other favorite exercise. This great exercise will train your entire body, not just your back muscles. Feel free to do this exercise with a light dumbbell or with just your body weight. Here’s how it looks:
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Standing Back ExercisesIn this next section, we will go over back exercises that you can do while in a standing position. Wall PullsThe first one is the wall pull. This exercise will strengthen your rhomboids, trapezius, lattisimus, and your biceps. Here’s how it looks:
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Bent Over W’sYou should be familiar with the W exercise at this point. To add more intensity to the movement, we will perform it from a bent-over position. That way, we add a little more gravity to the exercise. Here’s how it looks:
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Scapular Wall SlidesScapular wall slides are a little-known exercise that really engages a lot of key back muscles, especially the middle back. It’s also great for improving scapular mobility, which will keep your shoulders healthy. All you need is a wall to lean against. Here’s how it looks:
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Back Exercises With A Resistance BandAll of the exercises up to this point could be done with zero equipment. But I think there is one investment you should make to really increase the number of back exercises you can do. Get yourself a pair of resistance bands! Bands are such an easy way to add resistance, difficulty, and variety to your training. The best part? They are really affordable and lightweight. That means you can take them anywhere and get a great workout in. This is the set of bands I recommend from Amazon Now let’s get to the exercises. Band Pull ApartsThe first exercise is the band pull apart. This exercise is really simple, yet very effective at helping to improve your posture, and activate your upper back muscles. I suggest you start with the lightest band first. Here’s how it looks:
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Band Seated RowsThe next exercise is the seated row. This exercise is similar to the one you would do at the gym, but instead, you can do it from the comfort of your own home :). Here’s how it looks:
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DeadliftsLast but not least is one of the best exercises of all time. The deadlift is often regarded as one of the top 5 exercises ever. That’s because it trains and develops so many different muscle groups at the same time. This includes your glutes, hamstrings, core, low back, and upper back. All you need is a medium-sized band to do it. Here’s how it looks:
How many repetitions should you do?
See The Video Of These Exercises Below! If you’re ready to start a comprehensive at-home upper body workout routine, you can get The Postpartum Trainer’s Arm Toning Workout Guide for just $9. It includes 30 different exercises to tone your upper body, plus a 6-week workout plan to get you started! GET IT NOW Other Related QuestionsWhat causes back fat under the bra?There isn’t one specific cause of bra fat. Where and how your body stores fat is unique to you and determined by your genetics. Some women happen to have more upper back fat, armpit fat, or lower back fat while others will have more fat in their lower bodies. However, fat accumulation is made worse by:
Are there any exercises to target lower back fat?Unfortunately, you cannot target your lower back fat with exercise alone. The best way to lose fat in this area is to decrease your overall body fat percentage through a combination of diet and exercise. You can, however, strengthen the low back by doing supermans and deadlifts as seen above. What exercises help target the love handles?Again, there is no direct way to lose fat on your love handles just from exercise alone. However, I go over specific exercises to strengthen the love handles here! Is cardio the best way to lose back fat?Cardio is a great way to stay in shape and burn calories, but it is not the best way to lose back fat. Your nutrition is the most important factor. With that said, I still recommend that you do some form of cardio regularly such as:
Does back fat ever go away?The only way to lose back fat is to lower your overall body fat percentage through a combination of diet and exercise. Exercise will help define the muscles, but diet is what will help you get rid of the fat! Final Words On Getting Rid Of The Bra BulgeSo there you have it. Those are the best exercises you can do at home with minimal to no equipment to target your back. Don’t forget, exercise alone WILL NOT target back fat. You will need a multi-channel approach to lose excess fat the right way! This includes:
What other body parts would you like to exercise? Comment below and let me know! Related Exercise Posts
Get Four Free Workouts To Help Strengthen Your Pelvic Floor & Heal Your Mommy Tummy! Brittany N Robles, MD, MPH, CPT Brittany Robles is a full-time OBGYN, a NASM certified personal trainer, and health & fitness, expert. She holds a Masters of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here. Sharing is Caring – Send This To A Mom In Need! How do you get rid of back fat and love handles?17 Simple Ways to Get Rid of Love Handles. Cut out Added Sugar. Share on Pinterest. ... . Focus on Healthy Fats. Filling up on healthy fats like avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline. ... . Fill up on Fiber. ... . Move Throughout the Day. ... . Stress Less. ... . Lift Weights. ... . Get Enough Sleep. ... . Add in Whole-Body Moves.. What causes back fat and love handles?Causes. The underlying cause of love handles is fat retention around specific areas of the body. Fat cells accumulate when a person consumes more calories than they burn. Over time, this excessive consumption can lead to fat accumulation, especially in areas surrounding an individual's hips and waist.
Does working out your back get rid of love handles?Exercise cannot target fat in specific areas of the body. Love handles will shrink as you lose weight overall, mostly through cutting calories. Abdominal exercises may improve muscle tone and appearance, but it's a myth that you can “sculpt” the fat away.
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