Back fat is unsightly and stubborn. It can be very difficult to get rid of, even if you are physically active.

In a previous article, we’ve talked about the lifestyle and diet changes that would help you get rid of back fat.

And just like any physical goal you want to achieve, a diet does never come alone. It has to be combined with a good workout and that is what we are going to address in this article.

Combination of cardio and weight training

Generally, doing cardio exercises for at least one hour every day is recommended by doctors and fitness experts to maintain a healthy heart.

Most people just do jogging, running, or even brisk walking to fill in the cardio activity. However, jogging or running alone will not exactly help you lose the unsightly and stubborn back fats.

To lose fat in a targeted area, you will have to take on a workout that targets that specific area as well.

According to fitness experts, you will have to combine both cardio exercises and weight training in order to fully get rid of unwanted body fats.

Doing cardio exercises alone will definitely improve your overall health but it will only train one muscle group, which does not result in an effective fat loss.

A lot of people do daily cardio exercises and yet don’t observe any changes in terms of the body’s physical appearance. But people who do cardio and weight training simultaneously see drastic changes in the way their body looks.

Including weight training and high-intensity interval training to your regular workout at least 4 times a week greatly increases your metabolism rate.

As a result, your fast and regulated metabolism effectively leads to fat loss. Whether during or after your workout, fat loss becomes more potent your metabolism is in great shape.



Put two dumbells on the floor, right below your shoulder area. The purpose of dumbells is to increase the plank’s degree of difficulty, further intensifying the effect of fat burning.

Get into a push-up position and place both of your hands on the dumbells, make sure the width doesn’t exceed the shoulders too much.

Engage your core, squeeze your glutes, and keep your back stable. Your form should be in a straight position all throughout, from head to toe.

Your spine and your neck should be neutral, do not arch your back.

Once in position, stay and hold it for no less than 30 seconds.

To accelerate the burn around your target area which is the back, hold onto the dumbells and lift one arm up to the height of your shoulder.

Hold the position for a few seconds before bringing it back down. Alternate both arms.


A lot of people immediately assume that push-up is more of an exercise for the chest, but it’s way more than meets the eye. Push-ups do not just improve chest and arm muscles but also enhances overall spinal stability.

Fitness experts state that doing push-ups aids in strengthening the muscles of the back which support the spine. This can help prevent wrong posture and back pains, which are both imperative in trimming down stubborn back fats.

To do push-ups, get into the starting position. Place both of your hands on the ground, shoulder-width apart.

Position both of your feet just outside your hips. Keep your spine straight and aligned with your neck and hips, do not arch it. Once you’re already in position, engage your core.

Inhale and slowly lower your body down while maintaining your form, stay there for a few seconds. Exhale slowly as you straighten your arms back up and bring your body back into starting position.

Repeat this exercise at least 10 times and if you’re still comfortable in doing more, go for it.



Yoga is a series of exercises that involve flexibility training and meditation. Some yoga sessions also involve breathing exercises.

Doing yoga is a very effective way to de-stress and deal with anxiety while maintaining optimal health. De-stressing is a great way to deal with stubborn fat, especially back fat.

Study and research show that stress leads to a spike in cortisol production. Cortisol, also referred to as the stress hormone, is a hormone that contributes to the extra stubborn fat in your back and sides.

Stressing is inevitable, a lot of things trigger stress and most of them are uncalled for. However, there are ways to manage it.

Yoga is a very effective de-stressing activity. Long-term yoga can also tone your body and drastically improve your overall health and well-being.

Bent-over dumbbell rows

To do bent-over dumbbell rows, you will need two dumbbells. Hold a dumbbell in each hand and place both of your feet firmly on solid ground, shoulder-width apart.

Keep your knees slightly bent and push your torso in a forward direction. As you lower and bend your knees, keep a straight back until you reach a 60-degree angle.

Do not arch your back. Your dumbbells need to be hanging right in front of you.

Engage your core and squeeze your back muscles. Bend your elbows and lift both dumbbells sideways, do this while exhaling.

Stay in position for a few seconds before lowering your elbows back to starting position. Do this at least 10 times.

Lat pull-downs

Doing lat pull-downs require a lat pull-down machine. So if you don’t have one at home, it is ideal to do the exercise inside the gym.

This exercise tackles the strength of the upper body, specifically the upper back. It can also improve your lumbar stability.

Lat pull-downs work your back muscles and fats and sculpt them when done regularly. To this exercise, find first a lat pull-down station and get yourself seated.

Once seated, grab the hanging bar. Place your palms forward, shoulder-width apart.

Exhale and stick out your upper chest and slowly pulling the bar towards your chest. Hold the bar in position for a few seconds before slowly raising it back up.

Do this repeatedly. Make sure that your back muscles are being worked out and not your arms.

A good workout routine done with consistency and combined with a healthy diet can only be successful. Check out more tips on the articles linked below.

Natural ways to shed off those extra pounds

Ten fruits that help promote weight loss

Lose weight by getting more sleep


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