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10 Quick Easy Workouts To Get Rid Of Back Fat At Home

Stubborn fat clings to certain areas of the body and holds up mighty resistance against our best fat-loss efforts. When it comes to the upper body, fat around our back and shoulders often results in the dreaded bra bulge.

So, what does a girl (or guy) have to do to get their sexy back? First, let’s make one thing clear: spot reduction is a myth. Instead, focus on reducing overall body fat and sculpt those back muscles with exercise.

Adopt these 10 effective exercises, alongside a healthy diet, and you will get rid of that stubborn back fat in no time!

1. Back-Intensive Cardio Exercise

get rid of back fat boxing

Cardio is great for burning excess calories, encouraging fat loss, and even improving cardiovascular health. Back-intensive exercises, such as rowing, boxing, or swimming, will work wonders — even if you just do them twice a week!

2. Pull-Ups

Fit a pull-up bar to your home and before you know it, you will be on your way to a sexy back and a heap of functional strength.

pull up girl

Begin with negative pull ups as follows:

  1. Start with your palms facing outwards at the top of the movement.
  2. Slowly lower yourself in a controlled motion.
  3. Reset to the top of the movement and repeat 5-10 times.

Then move onto full pull-ups when your strength allows:

  1. Starting from the bottom of the movement.
  2. Pulling up with your back, shoulders, and arms.
  3. Lower yourself in a controlled manner and repeat 5-10 times.

3. TYIs

TYIs are excellent for improving overall posture while strengthening the back and core.


Perform TYIs by lying face down on a bench or floor.

  1. Engage your back muscles and lift your chest up.
  2. Move your arms up to form a...  Read More

Joseph Summers

Read more posts written by Joseph Summers

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