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Exercise to Get Rid of Back Fat

If back fat is disturbing you, there are a few things you can do. There is no alternative to get rid of back fat completely, but you can change the appearance of your back. Fortunately, fat on your back is unlike fat in some different areas of your body, so there are many different ways to resolve the problem. But before you decide on the best way for you to lose back fat, first decide what area of your body to target.

Here Are Few Exercise to Get Rid of Back Fat.

Reverse Hip Raise With Exercise Ball

This low-impact workout is comfortable on your hips and an easy method to start toning your back.

  1. Begin with lying with your belly on the exercise ball, your eyes watching at the floor. Your palms should be flat on the ground, and your legs can be bent at the knee.
  2. Squeeze your glute muscles collectively and balance on the ball as you push your legs together and up. The ball should remain stable through this movement.
  3. Hold this posture for several seconds, then lower your legs. Repeat many times, improving the time you hold the hip raise.

Side Jackknife

This exercise targets your obliques, a portion of your abdomen, and will tone your “love handles” and lower back section.

  1. Relax on your right side with your legs ricked over each other.
  2. Put your left hand back to your head. Your right hand can rest wherever you feel relaxed.
  3. Squeeze your obliques as you move your left leg up toward your left arm, which should remain steady on your head. You’ll be taking the bent left arm near your left knee.
  4. Repeat many times before changing to the opposite side.


This exercise, called for a superhero, works your lower back and your glutes.

  1. Rest on your stomach.
  2. Stretch your body so that your legs and arms are stretched.
  3. Raise your hands and feet off the floor at the same time. Both your arms and legs should be around 6 inches off the floor.
  4. If you can, lift your belly off the floor and hold the posture for some seconds. With control, drop your legs and arms back down before redoing the exercise.


A seated cable row will pull your back muscles, especially your latissimus dorsi. You can also copy the motion of a row machine by simply relaxing on a bench and using light dumbbells.

  1. Begin with sitting with your back straight and your hands on each side, grasping the resistance band, dumbbells, or row machine handle.
  2. Draw your arms in, bowing your elbows and pulling with your total weight as you roll back.
  3. Return to the starting point and repeat. Try to repeat this exercise fast for few minutes to get your heart rate up.


The speedbag prompts you to tone your arms and upper body. While it’s best to use a bag mounted to a wall or roof, you don’t even require a bag at all to do this exercise.

  1. Stand with your hands held high, in a boxing stance. That means your toes are hip-width apart, with one leg slightly in front of the other, and your hands are in fists, near your jaw.
  2. Set a timer for anywhere within 30 seconds to 2 minutes.
  3. Aim at your bag. With your knuckles facing outside, aim to hit the bag as many times as you can in your preferred time frame, rotating your arms as you do so.
  4. When the timer goes off, that’s a one “set.” Do up to three to four sets.

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