How to Erase Stubborn Back Fat

For a bloated belly, crunches will do the trick. For flabby arms or thick legs, pushups and squats can help. But what exercises will erase that stubborn flab on your back? For women, back fat around undergarments can create unsightly bulges and ruin an outfit, and love handles spoil the slim silhouette that both women and men aim for. But a few simple moves, combined with a healthy diet, can help you tone up, slim down, and leave your back fat behind you.

Things You'll Need

  • 2 small dumbbells (3-5 pounds)
  • 2 medium dumbbells (8-10 pounds)
  • Exercise ball appropriate for your height and weight
  • Exercise mat
Show More

Instructions

    • 1

      Perform back rows. Stand and bend at the waist until your chest forms a 45 degree angle with the floor. Hold your medium dumbbells, letting them hang down in front of you. Breathe in as you lift your weights until your elbows are bent at a 90-degree angle. Your upper arms should be level with your back. Repeat 10 to 15 times. Build up to three sets.

    • 2

      Move on to to deltoid raises. Begin in the same position as the previous exercise, with your body bent and arms hanging, but switch to your small dumbbells. Lift your arms up and away from each other without bending your elbows, so that your arms are straight, away from your body and parallel to the floor. You should feel the burn in your deltoids across your shoulders and in your chest. Repeat 10 to 15 times, building up to three sets.

    • 3

      Perform an exercise ball Y raise. Lie over your exercise ball so that your belly is resting against the ball. Allow your arms to hang down in front of you. Keep your legs straight and toes on the floor, shoulder-width apart for balance. Lift your arms so that your body forms a straight, wide Y. Slowly return to starting position. Repeat 10 times.

    • 4

      Finish off with a plank. Move into a pushup position on your exercise mat, balancing your weight on your hands or forearms. Concentrate on keeping your back straight and your core tight as you hold this position for 30 to 90 seconds. This exercise will help tone your entire torso, including your upper back, love handles and abs.