6 Moves To Get Rid Of Back Fat

Tone up for a beautiful back.

Excess body fat can be a nuisance, but back fat tends to be a little more troublesome. It spills over and around our bras and sticks out from the sides. In order to help you to get rid of back fat we’ve created a simple workout designed to build back muscles and burn fat. It’s difficult to specifically target where you burn fat, but building your back muscles will help focus the trouble zone.

Reverse fly moves and standing twists lead the way into Supermans, renegade rows, seal jacks, and dumbbell rows for a well-rounded workout that targets every inch of your back and promises a leaner, more toned look.

Equipment Needed: light dumbbells (5-8 lbs), yoga mat, interval timer

What to Do: Perform each exercise for 1 minute at an above average pace. Rest 30 seconds in between rounds. Perform this workout 2 times a week on non-consecutive days to start seeing results.

Beginner Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Reverse Fly
2. Standing Twist
3. Alternating Superman
4. Renegade Row
5. Seal Jacks
6. Bent-Over Dumbbell Rows w/ Twist

Reverse Fly

Standing Twist

Alternating Superman

Renegade Row

Seal Jacks

Bent-Over Dumbbell Rows w/ Twist

Now that you’re blasting your back fat, blast the fat on your abs, legs and butt with these workouts:
Lower Leg Slim-Down Workout
Beginner’s Butt Blasting Workout
4 Minute Belly Fat Blaster

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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