9 Most Effective Exercises That Eliminates Back Fat Quickly

The majority of people would like to eliminate fat in specific areas of their bodies, and we all know that there are certain exercises that re-firm, tone, and burn fat. Many people focus on areas like the abdomen, glutes, and legs, forgetting as well that there are other important areas of the body, like the back.

Sagging, excess back and underarm fat is not just unsightly, it’s unhealthy too. In order to shave fat away from your back and underarm area, you need to have a multi-pronged fitness approach that combines regular cardiovascular activity to burn calories, with strength training exercises that specifically target and tone the muscle once you shave the fat away. The Centers for Disease Control and Prevention recommend at least 150 minutes of cardio exercise per week, combined with two days of strength conditioning exercises.

1. Resistance Band Rows:

Almost all of us are aware of the amazing benefits of resistance band exercises, and this portable, and inexpensive equipment can be used for toning the back muscles as well. It strengthens the biceps and the lats – the broadest muscles present on the back. Toning the lats helps to tighten the upper back flab.

How To Do:

  • Hold the handles of the resistance band in each hand and rest your arms by your sides.
  • Step onto the resistance band with both feet, positioning them shoulder width apart.
  • Bend forward 45 degrees. Push your hips out on the back and engage your back.
  • Now, bring your hands under your shoulders and pull the handles next to your chest without sticking out the elbows.
  • Pause for a few moments and put your arms down. Complete 15 to 20 repetitions at a time.

2. Back Extension:

The back extension exercise both stretches and strengthens your lower back. It’s the perfect complement to crunches to develop a strong, balanced midsection. Use caution if you have a lower-back problem or experience lower-back pain while performing this exercise. If you do feel pain, try lifting only your legs and leaving your arms flat on the floor.

How To Do:

  • Begin on the mat, lying face down with your stomach on the mat.
  • Keep your arms at your side against your torso with your palms pressed against your thighs.
  • Keep your legs together with your toes slightly pointed.
  • Inhale and lift your upper trunk off of the mat, keeping the tops of your feet pressed against the mat.
  • Be sure to use your abdominal and back to extend your trunk forward and into the air.
  • As you exhale, lower your torso back down to the mat. Repeat 6 to 8 times.

3. Triceps Dips:

Tricep dips are not only an effective exercise for toning the arms but also the shoulders and upper back muscles that provide defined muscles tone. It is a basic body-weight exercise that does not require much equipment and can be done using the support of any solid and secure surface. It can be done using a bench or on the floor.

How To Do:

  • Sit on a stable bench, chair or stair keeping our hands shoulder width apart and elbows slightly bend.
  • Stretch your legs out in front with a slight bend in the knee.
  • And gradually lower your body towards the floor with the support of your arms until the elbows are at 90-degree angle.
  • Now, press down into the bench straighten your elbows and raise your body up to the starting position.
  • This entire down and up movement makes 1 repetition. Complete 15 to 20 repetitions at a time.

4. Push-Up Holds:

Push up hold is a great exercise for firming your chest, and as an added bonus it will also strengthen your back and core muscles. You can do it at home without any special equipment. For an easier variation you can place your knees on the ground.

How To Do:

  • Lie on your stomach and place hands on the ground next to your armpits
  • And push yourself up so your elbows are slightly bent. Make sure you keep your stomach tensed.
  • Bend elbows and lower body until hovering a few inches above the floor.
  • Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath.
  • Then repeat again by lowering back down to your lowest point,
  • Holding for 1 deep breath and coming back to your half-way point for one more hold. Repeat as many times as you can.

5. The Bridge:

How To Do:

  • Bend your knees to 90-degrees while lying flat on your back on an exercise mat.
  • Keep both feet flat on the floor. Raise your buttocks so the back and hips form a straight line.
  • Keep the muscles tight as you hold this position for about 15 seconds before lowering back down to
    the start position. This is a single rep.
  • Do 3 sets of 15 reps each.

6. Lat Pull Down:

How To Do:

  • Grip a cable bar nice and wide and raise it to an overhand position.
  • Place your thighs underneath the support and straighten the legs.
  • Your knuckles should be facing upward. When you are fully stretched you should find the bar just within reach.
  • Otherwise, you need to adjust its height. Bring the bar down to your chin and keep the back straight.
  • Use one single flowing motion as you bring your shoulder blades together.
  • Slowly return the bar back to the starting height for a single rep.Do 3 sets of 15 reps each.

7. Side Plank:

This exercise works on almost all parts of the upper body such as arms, abs, back and also the sides of torso.

How To Do:

  • Start off with Downward Facing Dog pose.
  • Place both the feet together so that the toes are touching.
  • Shift the right hand towards the left in such a way that it is in the top middle of the mat.
  • Roll to your right and place the right heel downwards as shown in the above image.
  • Balance your body on the outer edge of the right flexed foot. Extend the left hand above your ear.
  • Count five breaths and then return to the original position. Practice the same on the left side.

8. TYI Exercise:

How To Do:

  • Lie on your stomach on the floor, or balance on a physio ball, holding 3-pound dumbbells in each hand.
  • Engage your back and lift the chest a little.
  • Then, move arms up and out into a T position, release, move into a Y position, release,
  • And then move them into an I, arms touching out straight above your head.
  • This is a great one for the rear delt, which is an important posture muscle, Stokes notes.
  • Most people are very weak here, so use a super-light weight for this one.


The HealMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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