Exercises That Reduce Back Fat and Tone Your Back

Back fat can form in multiple areas for several reasons. The most effective way to tone an area you are struggling with is by maintaining a consistent routine. It might seem simple to target one specific part of your body, but this process can actually counteract the goal. By following a series of exercises that target more significant portions of your back, you can ease back fat overall.

Here are a few exercises that reduce back fat and tone your back without requiring any equipment.

Reverse Fly

You can use a pair of low-weight dumbbells for this exercise, but if you don’t have any at home, any two objects of the same weight will work fine.

Stand with your feet roughly shoulder’s width apart and bend forward at a 90-degree angle. With an object in each hand, tighten your core and lift your arms outward at your sides. Exhale when you raise your arms, and inhale on your way back down.

Resistance Band Pull-Downs

Attach resistance bands or other stretchy material to a sturdy surface above your head and pull down. These pull-downs are an excellent exercise to use with a body shaper for back fat, as they can help you control your posture, focus on your form, and maintain strong breathwork.

It’s essential that you return the band or fabric to the starting position to make the most of this exercise.

Back Extensions

A few floor exercises can reduce back fat and tone your back too. One of the easiest is back extensions.

Lay flat on the ground, with your stomach touching the floor. Bend your arms at the elbows and bring your hands next to your ears with your palms on the floor. Engage your core and glutes and lift only your shoulders, chest, and arms from the floor. Come back down to the starting position and repeat.

Side Plank Variation

Another excellent floor exercise on the more advanced side is the side plank variation. This requires more body strength, so it’s great to do when wearing a body shaper that will help control your posture and core. You’ll want to begin on your side to make the position easier to get in and out of.

Straighten your body through your chest, core, and hips, and raise yourself on your arm. Raise yourself by the forearm and lift the opposite arm straight toward the sky for increased support. Hold this position for up to 30 seconds.

To learn more about back fat reduction through the help of a waist trainer or shaper, reach out to Squeeze Me Skinny today!