Best Back Fat Exercises for Women

How to lose back fat. Get rid of bra bulge and start wearing backless dresses with confidence! View full video and instructions for these back exercises for women by checking out this article!

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.

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.


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!

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! 🙂