Exercises for Back Fat (Easy Workout)

If you are looking for exercises to get rid of back fat and bra overhang then add this workout to your list of things to do. Before you start, please know that exercises for back fat isn’t the only thing you need to do to get red of the annoying rolls. Actual long-term success require a shift in your entire lifestyle. You should focus on cleaning up your  poor diet, reducing stress and overall fat reduction.

But what if you want quick results?

We will always encourage a complete healthy lifestyle overhaul for lasting results but there may be a few things that you can do get quicker results. Making sure you change up your workout to burn more calories is at the top of that list.  Try incorporate interval runs and more difficult workouts like HIIT Training into your regiment to help boost your metabolism. Aside from eating well daily, you want to add particular exercises that will target the muscles of your back. Some of those back toning exercise are listed below

Common Exercises for Back Fat

  1. Arm Circles
  2. Planks
  3. Push-ups
  4. Dumbbell Rows
Exercises for back fat
Dumbbell Rows



The great thing about this exercises is that they are also good if you are trying to lose belly fat fast. They work to tone multiple muscle groups in your body, which is the quickest wast to build the strength needed to tone.


We created the workout video below to give you a bit of workout motivation. We know how it is to have a busy life and no time to make it to the gym.  We also know how it is to have a never ending list of chores but Keep It Moving Fitness online workouts is all about making exercise, fitness, and everything about healthy living a necessity not an option.   Kind of like brushing your teeth; you don’t really thing about it, you just get it done and on with your day.

Workout of Back Fat

This workout includes some of the exercises for back fat listed above. You’ll need a pair of light dumbbells. Here is what you will do.


  1.  20 Bent over back rows
  2. 20 Back squeezes
  3. 20 Deadlifts and overhead weights
  4. 20 Back Squeezes
  5. 20 Torso twist back extensions
  6. 20 elbow Push and flyaway

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