Back Fat Exercises

I know so many people I work with are super insecure about their back fat.  Seeing fat bulge out from the bra strap is frustrating!  I have good news!

Some exercises target the muscles in the bra strap area better than others… and when done consistently – along with a complete program – they can help reduce back fat and melt unwanted those bulges.

Ready to blast away your back fat?  Let’s do this!

Back Fat Workout

  • There are 6 exercises targeting the back fat area.
  • Do each exercise 15 times (aka reps) to complete 1 set (aka round).
  • Do 4 full sets – of each exercise – to complete your workout.
  • Choose a weight where the last few reps are difficult… but you can still do them with proper form.   If it’s ‘too easy’ add a few pounds.  If it’s ‘too hard’ reduce the weight until you get stronger.  As you get stronger it should feel easier… when it does bump up your weight a bit.  For example, if 5 pounds get too easy over time, try a 7.5 or 8-pound weight to boost the intensity again.
  • For the best results do this back fat workout 2 times a week, along with your complete training program.

Get it?  Good!  Now let’s get to work!

The Back Fat Exercises

Back Fat Blasting Exercise # 1 – Back Fly

Hold a dumbbell in each hand. Keep your back flat and bend forward at your waist about 45 degrees. Hold your weights down together in front of you. This is your start position. Lift both arms up to the side until they’re in line with your shoulders. Maintain a slight bend in your elbows and squeeze your shoulder blades together at the top of the movement. Then reverse the movement, lowering the dumbbells back to the start position to complete one rep.

Back Fat Blasting Exercise # 2 – Pull Your Pants Up

Stand with dumbbells in your hands with your palms facing your sides. Squat down slightly. This is your start position. Exhale and draw your elbows up and back, pulling the weights upwards towards your armpits. Keep the weights close to your body as you draw them up, as if you’re pulling your pants up. Pause for a count. Inhale, and lower weights back down to the start position to complete one rep.

Back Fat Blasting Exercise # 3 – Upright Rows

Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.

Back Fat Blasting Exercise # 4 – Row

Stand with your knees slightly bent, holding dumbbells. Keeping your back flat, bend forward at your hips at a 45-degree angle. Bring your weights down in front of you with your wrists facing each other. This is your start position. Exhale and pull the weights up towards your chest, lifting your elbows up and back as far as you can. Reverse the movement and return to start position to complete one rep. Tip: Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.

Back Fat Blasting Exercise # 5 – Chicken Wings

Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height.  Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.

Back Fat Blasting Exercise # 6 – Trouble U’s

Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.

Leave me a comment and let me know if you felt the burn.

Hugs!

Your Coach and Biggest Cheerleader

xo

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