It’s not fun to deal with back fat, and it’s especially noticeable in a strapless dress. Excess fat anywhere on the body, including the back, can make a person feel unattractive and lower their confidence.
The most typical issue is that they aren’t doing the right exercises to help them lose back fat.
Here, we’ll show you some exercises you can do at the gym to get rid of that stubborn back fat. The following exercises, designed and demonstrated by certified fitness trainer, health and fitness trainer Elizabeth Bracero, will help you tighten your chest and shoulders so that you feel more confident in any top you wear, whether it has straps or not.
If you practice this workout four times a week, once for each set of 12, you will see incredible results.
UPRIGHT ROWS
To perform this exercise, stand with your feet hip-width apart and grab a 6- to 15-pound weighted bar (or dumbbells of comparable weight) using an overhand grip, palms facing each other. The next step is to exhale as you bring the bar up to shoulder height by bending your elbows out to the sides, and then inhale as you bring the bar back down to the starting position to finish one rep.
BAR FRONT RAISES
You’ll need a weighted bar weighing anywhere from 6 to 15 pounds and a spot to stand with your feet apart by your shoulders for this workout. Next, keep your arms as straight as you can (without locking the elbows) and exhale as you lift the bar up until it’s higher than your shoulders; then, inhale as you slowly descend the bar back to the starting position; this constitutes one rep.
CHEST FLYS
Grab a pair of dumbbells weighing anywhere from 5 to 10 pounds apiece, and then lie on your back on a mat or bench, palms facing each other, arms nearly straight, and the weights together above your chest (elbows should be slightly bent). Then, from this position, inhale as you slowly and deliberately open the weights out to the sides, and exhale as you engage your chest to return the weights back to the beginning position. That counts as one rep.
SINGLE-ARM DUMBBELL RAISES
As in the first exercise, stand with your feet about shoulder-width apart, keep your knees slightly bent, and hold the dumbbells in front of your thighs with your hands facing your thighs. Next, keep your arms straight with a tiny bend in the elbow and exhale as you raise the left dumbbell straight out in front of you until it’s just beyond shoulder-height, then inhale and slowly lower the left arm down to starting position. Once one side is complete, switch the other side to complete one rep.
OVERHEAD PULLOVERS
To perform this exercise, first, lie on your back on a mat or bench with a 5- to 10-pound dumbbell in each hand. After that, extend both arms. Now, bring the weights up to your chest and hold them there with your palms facing down. Once in this position, press both weights up above your head.
One rep consists of lowering the dumbbells until they are almost touching the floor, then resuming the starting position by engaging the chest and lifting the weights.
