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4 Exercises To Get Rid of Back Fat In 4 Weeks

Back fat is annoying. It makes a lot of people, both men and women, feel conscious about their body. There is no easy way to getting rid of these bulges but you can lose them in as fast as four weeks if you are determined enough. Strength training allows you to strengthen and tone your back muscles. The team at Clean Eating and Fitness Program have put together an excellent series of exercise videos and we’ve highlighted the 4 best exercises for toning the back with the 4-exercise back fat workout below!

4 Great Exercises to Target Back Fat

4 Exercises to Get Rid of Back Fat in 4 Weeks

Workout format:

Performs 15 of each of these exercises, through 3 sets. Aim for 3-4 workouts per week and you’ll start to see some fantastic back toning quickly!

Just a reminder, it’s always a great idea to balance the muscles you workout with opposing muscle exercises. For example if you work your biceps (front of upper arm), you should also workout your triceps (back of upper arm). If you workout your quads (upper front leg) you should workout your hamstrings (upper back leg). Likewise, when you workout doing back exercises, it’s great to workout your chest muscles too as this helps with maintaining posture. For a great chest workout, we recommend FitnessBlender’s at home chest workout.

THat all being said, let’s have a look at our 4-exercise back fat toning routine!

Bent-over circular row


Stand with your legs shoulder-width apart, and bend your knees to 90 degrees. Using one hand at a time, hold the dumbbell and move it towards the opposite hand. Lift the weight up, and then move it towards your chest before going back to the extended position, forming a circular motion. Perform three sets of ten repetitions each hand.

Criss-cross reverse fly


Stand with your legs shoulder-width apart, and then slightly bend your knees at no more than 90 degrees. Your head should be facing down at this point. The next step is to hold a dumbbell on each hand, with your palms facing towards each other and the elbow bent. Raise your hands up to shoulder level, and then go back to the starting position. Do three sets of 10 repetitions each.

Push and touch


This workout involves moving your arms from the resting position, to the sides, and then over your head. You may use dumbbells or a band for added resistance. Move your arms back to the starting position. Perform three sets of six repetitions each.

Elbow kiss


Spread out your arms at the shoulder level on either side, with your palms facing up. Bend your elbow to form a 90-degree angle, then swing your folded hands to the front. Your forearms should be touching the sides at this point. Return to the starting position for the next repetitions. Perform three sets of 10 repetitions each.

There you have it – 4 fantastic exercises to tone your back in no time!

Video sources