Back fat can make you feel uncomfortable in your favorite tops and dresses. You might avoid certain clothes or feel self-conscious about how you look from behind. The good news is that you can target this area with the right exercises at home.
Your back muscles are some of the largest in your body. When you strengthen them, you improve your posture and create a leaner, more defined look. Strong back muscles also help you feel more confident and powerful in everything you do.
Today, we will show you 12 back workouts that will help you shed back fat and build a strong, beautiful back. These exercises work your upper back, middle back, and lower back. You can do most of them with simple items you already have at home.
The best part about these workouts is that they also improve your posture. Good posture makes you look taller, slimmer, and more confident right away. You will start seeing changes in how you look and feel within just a few weeks.
1. Reverse Fly with Water Bottles
This exercise targets the muscles between your shoulder blades. These muscles help pull your shoulders back and improve your posture. You will need two water bottles or light weights for this exercise.
Stand with your feet hip-width apart. Hold a water bottle in each hand and bend forward slightly. Keep a small bend in your elbows and lift the bottles out to your sides. Squeeze your shoulder blades together at the top.
Lower the bottles back down slowly and repeat. You should feel this working in your upper back and rear shoulders. Start with 10-12 reps and work up to 15-20. Your posture will improve with every rep.
2. Superman Exercise
The superman exercise strengthens your lower back and glutes. It helps create a smooth, strong line from your shoulders to your hips. This exercise also helps with lower back pain that many women experience.
Lie face down on the floor with your arms extended overhead. Keep your neck in line with your spine. Lift your chest, arms, and legs off the ground at the same time. Hold for 2-3 seconds at the top.
Lower back down slowly and repeat. You should feel this working in your lower back and glutes. Start with 8-10 reps and build up gradually. This exercise will help you develop a strong, defined back.
3. Bent Over Row with Resistance Band
Rows are amazing for targeting back fat around your bra line. A resistance band makes this exercise perfect for home workouts. You can also use a towel and hold both ends if you do not have a band.
Step on the middle of the resistance band with both feet. Hold the handles and hinge forward at your hips. Pull the band toward your ribs while squeezing your shoulder blades together. Keep your elbows close to your body.
Release slowly and repeat. Focus on pulling with your back muscles, not just your arms. Do 12-15 reps to start. You will feel this working exactly where you want to lose back fat.
4. Wall Push-Ups
Wall push-ups work your back, shoulders, and arms. They are easier than floor push-ups but still very effective. This exercise helps tone the area around your shoulders and upper back.
Stand arm’s length away from a wall. Place your palms flat against the wall at shoulder height. Lean forward and push back like you are doing a push-up against the wall. Keep your body straight.
Start with 10-15 wall push-ups and work up to 20 or more. As you get stronger, you can stand farther from the wall to make it harder. This exercise will help shape your upper body beautifully.
5. Lat Pulldowns with Band
This exercise works your latissimus dorsi muscles, which run along the sides of your back. Strong lats give you that coveted V-shape that makes your waist look smaller. You need a resistance band for this exercise.
Anchor your resistance band above your head or hold it overhead with your arms wide. Pull the band down and out to your sides while squeezing your shoulder blades. Keep your core tight throughout the movement.
Return to the starting position slowly. You should feel this in the sides of your back and your upper back. Do 12-15 reps to start. This exercise will help create beautiful back definition.
6. Bird Dog Exercise
The bird dog exercise works your entire back while also challenging your core. It helps improve your balance and coordination. This exercise is perfect for beginners and advanced exercisers alike.
Start on your hands and knees with your wrists under your shoulders. Extend your right arm forward while extending your left leg back. Keep your hips level and your core engaged. Hold for 3-5 seconds.
Return to the starting position and switch sides. Focus on keeping your balance and not letting your hips twist. Do 8-10 reps on each side. This exercise will strengthen your back and improve your posture.
7. Prone Y-Raises
This exercise targets the muscles that help lift your arms overhead. It works the upper part of your back where many women store stubborn fat. You do not need any equipment for this exercise.
Lie face down with your arms forming a Y shape above your head. Keep your thumbs pointing up toward the ceiling. Lift your chest and arms off the ground while squeezing your shoulder blades.
Hold for 2-3 seconds and lower back down. You should feel this in your upper back and rear shoulders. Start with 8-10 reps and work up to 15. Your upper back will become stronger and more defined.
8. Reverse Plank
The reverse plank works the back of your body while also engaging your glutes and hamstrings. It helps counteract all the forward hunching we do during the day. This exercise will improve your posture dramatically.
Sit with your legs extended and your hands behind you on the floor. Lift your hips up so your body forms a straight line from head to heels. Keep your shoulders over your wrists and engage your core.
Hold this position for 20-30 seconds to start. Work up to holding it for a full minute. You will feel this working in your back, glutes, and core. Your posture will improve with regular practice.
9. Good Mornings
Good mornings work your lower back, glutes, and hamstrings. They help create a strong, stable base for your spine. You can do this exercise with just your body weight or hold a water bottle for extra resistance.
Stand with your feet hip-width apart and your hands behind your head. Hinge forward at your hips while keeping your back straight. Go down until you feel a stretch in your hamstrings, then return to standing.
Keep your core engaged throughout the movement. You should feel this in your lower back and glutes. Start with 10-12 reps and work up from there. This exercise will help strengthen your entire posterior chain.
10. Arm Circles
Arm circles might look simple, but they are very effective for toning your shoulders and upper back. They help improve circulation in the area where many women store back fat. You can do these anywhere with no equipment.
Stand with your arms extended out to your sides at shoulder height. Make small circles with your arms, first going forward for 30 seconds, then backward for 30 seconds. Keep your core engaged and your shoulders down.
You can make the circles bigger to make it more challenging. You should feel this working in your shoulders and upper back. This exercise is perfect when you want a quick back workout during your day.
11. Cobra Pose
The cobra pose comes from yoga but is excellent for strengthening your back muscles. It helps improve your spinal mobility and posture. This gentle exercise is perfect for beginners or as a cool-down movement.
Lie face down with your palms under your shoulders. Press into your hands and lift your chest off the ground. Keep your hips on the floor and your shoulders away from your ears. Hold for 15-30 seconds.
Lower back down slowly and repeat. You should feel a gentle stretch in your abs and strengthening in your back muscles. Do this 5-8 times. This exercise will help you develop better posture and a stronger back.
12. Plank to Downward Dog
This dynamic movement works your entire back while also getting your heart rate up. It combines strength training with a gentle flow that feels good on your spine. You will love how this exercise makes you feel.
Start in a plank position with your hands under your shoulders. Push your hips up and back into downward dog position. Hold for a second, then return to plank. Keep your core engaged throughout.
This exercise works your shoulders, upper back, and core all at once. Start with 5-8 reps and work up to 15 or more. The flowing movement will help you feel strong and graceful at the same time.
Conclusion
These 12 back workouts will help you build the strong, beautiful back you have always wanted. You do not need expensive equipment or a gym membership. Your living room has everything you need to start toning your back today.
The key to losing back fat is consistency. Do these exercises 3-4 times per week and you will start seeing results. Remember that building muscle helps burn fat, so every rep is working toward your goal. Be patient with yourself and celebrate small victories.
Strong back muscles will change more than just how you look. You will stand taller, feel more confident, and have less back pain. Your clothes will fit better and you will love how you look from every angle.
Start with 3-4 of these exercises and do them today. Choose the ones that feel good to you and that you can do properly. As you get stronger, add more exercises and increase your reps. The strong, confident woman you want to be is just a workout away.
Your back transformation starts right now. Pick your favorite exercise from this list and try it. You will be amazed at how quickly you start feeling stronger and more confident. The beautiful, toned back you deserve is within your reach.
Keep This Handy – Save to Pinterest
