Wave bye-bye to back fat with these 8 moves

Feeling confident in that little black strapless dress or tube top means ensuring that back boobs and bra bulge are a thing of the past! Show off your toned, sculpted back this summer in the sexiest dresses and tops with these 8 moves which will banish back fat, for good!

Back fat can be hard to shift and whilst you can't spot reduce, toning this area is really a 2-step process. First comes Lipolysis, where you encourage the stored fat to release fatty acids into the bloodstream. Step 2 is oxidation, where the fatty acids are burnt off, with some of these killer moves! We recommend reducing your calorie intake too if you're trying to target stubborn areas, and adopting a healthier diet can definitely help.

The workout

So here you have it, the ultimate back fat banishing workout. Take your time to work your way through the required number of reps for each move, and aim to complete three sets. If you're a fitness beginner, you might want to start with one or two sets, and build up slowly.

  • 10 Close-grip chin ups
  • 10 Renegade rows
  • 10 Dumbbell shoulder presses
  • 10 Push-ups
  • 10 Straight arm pull-downs
  • 10 Side planks with rows
  • 10 Face-pulls with external rotation
  • 10 Dumbbell Y raises

Work off that back fat, baby!

These moves are best done at the gym, where you'll have all the equipment you need, such as a bench and TRX equipment. However if you have the required kit at home, feel free to workout there!

Close-grip chin up

Do this move at the gym or at home, if you have a chin-up bar. Hold onto the bar and cross your ankles behind you, lifting your legs up behind you as you use your arms to pull your body off the floor. Continue raising your body until your chin is above the bar. Slowly lower yourself back down. Aim for 10 reps, keeping your moves slow and controlled.

Dumbbell renegade row

Get into plank position, with a dumbbell in each hand. Now etend one arm down onto the floor, leaning your body weight onto that hand. Your legs should be fulled extended with your toes touching the floor. Lift your other arm up and into your chest, squeeze, hold and then lower it back to the ground, switching your weight and performing the exercise with the other arm. 10 reps.


We're sure we don't need to tell you how to do a classic push-up, which is great for strengthening your upper body and toning that back. If you need some guidance, look here.

Straight arm pull down

You'll need suspension straps or TRX equipment for this move. Hold onto the straps, one handle in each hand, and keep your feet shoulder-width apart. Your arms should be extended straight out in front of you as you lean your weight slightly back into your butt and heels. Now, pull the straps down and towards you, until your hands reach mid-thigh level, and as you do so, tuck your butt in, keeping that core tight! Release and do 10 reps.

Side plank and row

Again, this is a move which requires TRX equipment. Get into side plank position, with the bottom foot resting on the floor and your weight on your left arm and elbow (arm bent). With your right arm, reach out and grab the strap's handle, pulling it towards you. Keep your core tight as you do so, then release. AIm for 10 reps.

Face-pull with external rotation

Similar to the straight arm pull down, this move works those hard to reach back muscles, elminating the flabbies and toning your shoulders and back in time for bikini season. Stand straight with your feet shoulder-width apart, arms out in front of you. Hold one suspension strap handle in each hand. Now, pull the straps towards your face and slightly past your ears, working the backs of those shoulder blades. Release and do 10 reps.

Dumbbell Y raise

Lying on a bench flat on your stomach, your toes should just contact the floor. Hold a dumbbell in each hand, arms down at your sides. Now raise both your arms out straight in front of you simultaneously, extending them but not locking them. Hold, then release and do 10 reps.

Add these moves to your workout once or twice a week and you'll be rocking strapless tops and backless dresses all summer long - you can do it!


READ THIS NEXT: Mind the gap! 7 exercises for stronger, leaner thighs today

Author By Paula Beaton
Date On 10th Jun 2015 at 14:27

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