Best Back Fat Exercises for Women

When it comes to working out, most people are only focused on the things you see when you stare at the mirror. But you and I both know there’s much more to it if you want to look great in that backless dress of a strappy tank top.

Get rid of back fat and you can say goodbye to the bra bulge, muffin tops, and every unwanted bit of flab currently following your every move. Strengthening your back will also improve your posture, making you both feel AND look better!

Our list of best back fat exercises for women has a little bit of something for all the important areas you’ll want to target. All are highly effective, can be done at home, and are great whether you’re just getting started with working out or are more experienced.

Remember that any exercise routine is best served when combined with a proper diet, which is especially important if you want to lose fat. Try combining this back fat workout with tips from our articles 7 Secrets of Skinny Girls and 15 Weight Loss Meals Under 500 Calories.

back fat exercises for women



Women’s Back Fat Workout

Do 15 reps of each exercise, with 1 to 2 minutes rest between each. If you want to challenge yourself more, do 3 sets of each exercise with about 1 minute rest between each before moving on to the next movement.

Supermans

Get started with this fantastic exercise that will work you lower back, upper back, and your glutes.

Bird Dogs

These will target your core. You should really feel this exercise in your lower back and abs.




Reverse Dumbbell Fly

Now we’ll move on to reverse flyes with dumbbells, which will sculpt and tone your upper back.

Dumbbell Row

Finish things off with another upper back exercise that will do wonders for your posture.

Stick to this back fat routine for women and in just a few short weeks you should begin to see progress. Before long, you’ll be able to wear backless dresses with confidence, happily showing off that gorgeous toned back!

And don’t forget that any exercise routine sees its fastest results when combined with a proper diet. But this time, try out a plan that actually acknowledges the differences in the bodies of men and women.

Nutrition researcher John Barban has long been known for his focus on the inherent differences between the genders when it comes to getting results from diet and exercise. He recently started emphasizing what he calls the “5 wonder veggies for women.”

Studies showed that when women added these common vegetables to their diet their metabolisms (and as a result, weight loss) increased significantly, regardless of the woman’s lifestyle or body shape. Learn the 5 veggies in this video (1:05 mark) that explains how it works.

Combine these two and you’ll get rid of back fat in no time! Before you go, make sure that you’ve pinned this so that you’ll have all the videos handy in case you need a reminder on the order of the exercises or want to brush up on your form. Enjoy! 🙂

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