Home Exercises How to reduce or eliminate back or back fat with simple exercises

How to reduce or eliminate back or back fat with simple exercises

How to reduce or eliminate back or back fat with simple exercises

The back is also a muscle that you must strengthen and tone, and also an area that accumulates a lot of fat and widens. To complete your slim and athletic body, you cannot forget to strengthen your back in no time. For this, you can put into practice the exercises that we bring for you.

Exercises to eliminate back fat quickly

The exercises to strengthen the gluts are very important, but so are the exercises for the back. Because there is nothing cuter than a girl with a toned back and zero love handles. Put all these exercises into practice and you will see that you will soon be like another!

Jumping Jacks

To start, you will always need a little cardio. Jumping jacks is about jumping and opening and closing your legs at the same time. The arms go from the sides of the hips to the top of the head, bringing the hands together. Do this exercise for 1 minute.

Reverse fly’s

For this exercise, stand up straight and lean forward. Bend your legs a little, and open your arms to place them in a push-up aligned to your torso.

The body should be in a T-shape. Avoid that the arms go higher than the back, and it is recommended to do it with weight. If you don’t have weights, you can use water bottles. Go down and up in a controlled way for 15 times, and on the last rise, hold the position for 30 seconds.


Being in the same position as the previous one, bend your arms until your elbows are aligned with your torso, and raise your hands back and return immediately to the starting position. Repeat this exercise 10 times in 2 sessions.

Routine to tone the back without weights

Burning back fat can be a bit difficult, but if you give it the necessary dedication, you can do it without much difficulty. Therefore, it is recommended to do many specific exercises for the back. Still, keep in mind that fat is generally burned in the body.

Lumbar curl

Lie on your stomach, and stretch your arms out in front. Arch your back as much as you can without lifting your feet, and come back down. Repeat 3 sets of 10 reps. this exercise will help strengthen and burn back fat little by little.

Pronounced bow

Being in the same position as above, arch your back as you lift your feet up to create a much more pronounced arch with your body. You will feel the pressure on your lower back and shoulder blades.

Jogging for 30 minutes

Jogging is the best way to burn fat. By sweating, you eliminate many toxins from the body that prevent you from losing weight or burning fat. In the same way, cardio exercises are ideal for toning the legs.


Yes, believe it or not, abs are ideal for burning back fat! Since in addition to requiring the effort of the abdomen, it also needs that of the back. When you are in a workout for the oblique, you will feel a lot of pressure on your back as well, so focus on them.


In order for you to be able to do most of the yoga positions, and to have the necessary balance, you will have to strengthen your back a lot. With the help of breathing and strength, your back will get stronger and stronger and will be excellently toned.

This goes hand in hand with stretching, and Pilates, which is a much simpler variation of yoga, to combine the body with the mind, and achieve things that you could not before.

Can the width of the back be reduced?

The width of the back and shoulders is something that we have from birth. Some girls are less wide than others, and that does not mean that we have too much fat on our back. Since the width of it depends on the anatomical composition of each body.

However, when we are overweight it is inevitable that the back will widen a little more. Which is when we start to notice the rolls on the sides. These types of problems can be solved through exercises. And once you’re at your ideal weight, you can see the true width of your back.


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