Back Fat Workout At Home
Get Rid of Back Fat With This Home Dumbbell Workout Routine
Back fat is a problem area that a lot of people have a hard time getting rid of. It's one of those areas that seems to store a lot of body fat. Since the back is a large and complex part of the body, it can be difficult to target those problem areas.
Let's see, there is side back fat, lower back fat, mid back fat and upper side back fat. We all tend to store back fat in different areas but one of the most common problem area is the upper side back fat. Often called "Bra Bulge" or "Arm Pit Fat" this area is notorious for storing a lot of unwanted back fat.
This area of the back is often associated with one of the largest muscle groups in our body, called the latissimus dorsi. Seeing that this is one of the largest muscle groups in the body with a large surface, it is often an area that stores the most fat.
Fat is often stored on the sides and lower part of the latissimus dorsi which accounts for the bra bulge or arm pit fat.
Can You Get Rid of Back Fat?
As we age, our back muscles lose elasticity and firmness. Add in the fact that once gravity takes hold, back fat will start to droop and sag. Now, I'm not saying that all is lost and there is nothing you can do about it. On the contrary, with the right approach, you can get rid of your back fat.
Related: Can you tone flabby arms in 30 days?
Getting rid of back fat takes more than using home exercises. Don't get me wrong, this helps but it will not sustain over the long term. It is about implementing a well rounded strategy that ensures you burn back fat while toning and firming the targeted back muscles. Best of all, you will burn fat around your entire body, not just your back. Your stomach fat will reduce as well as the fat around your thighs and butt.
This approach to getting rid of back fat is all about strategy and once you understand how this strategy works, you will be well on your way to getting rid of stubborn back fat. I've been using this approach for myself and my clients for well over 30 years and it works, every time.
What is The Best Strategy To Get Rid of Back Fat?
The trick to getting rid of back fat is to understand that there needs to be 3 phases to this strategy.
First, you need to incorporate targeted back exercises. Using targeted exercises that are designed to strengthen and tone that area of your back is crucial. Since we want to target the outer, upper part of the back we need to use those exercises that are best suited for those muscle groups.
I have designed a back fat workout at home that targets this area of your back using the best exercises. You will follow this back fat workout at home for the next 6 weeks (workout below). The exercise are listed below.
Related: The best exercise for getting rid of flabby arms
Second, you need to keep active....EVERYDAY. There is no getting around this. If you want to get rid of your back fat, you need to implement some type of cardio based activity, each and every day. Personally, I walk 2 times a day. I walk 30 minutes first thing in the morning and 30 to 40 minutes after my dinner. This does the trick.
However, during the winter, there are times that I take my walks, in that case I use a simple home cardio exercise routine (low impact) that works like magic. I will my home cardio workout below. Combine a simple cardio workout each day with your back fat workout at home and you are 2/3 of the way to getting rid of back fat for good.
Now, the third and last piece of the puzzle for getting rid of back fat....
Simple but Effective Fat Burning Nutrition
There is no getting around this step. No amount of exercise will make up for a poor nutrition plan and to be very honest, you won't get the results your are looking for. If you can combine a well rounded, dedicated meal plan with your back fat workout at home routine, I can guarantee you that you will get rid of your back fat and trim down your entire body.
Now, your meal plan doesn't have to be anything fancy or crazy, it just needs to put your body in a slight calorie deficit and you need to be CONSISTENT with it. I have tried and tested meal plans that are designed to do one thing, burn body fat. These are simple meals that don't require a lot of preparation time so they are perfect for the working person. These are free meal plans (I won't sell you on anything, promise) and stay consistent with them for the next 6 weeks (in combination with your back fat workout at home routine).
I suggest trying each meal plan for 2 weeks at a time (each come with a grocery list).
Here are your meal plans
Back fat burning meal plan 1
Back fat burning meal plan 2
Back fat burning meal plan 3
You Back Fat Workout at Home Routine
You will perform your back fat workout Mondays, Wednesday, and Friday. The exercise are listed below with the amount of sets and repetitions. If you don't know what a set is, go here. If you don't know what a repetition is, go here.
Single to double arm rows:
2 x 8 repetitions for each arm and for the full pull over
Recommended weight usage:
Female: 10 pound dumbbells
Male: 20 pound dumbbells
Straight arm kickbacks:
2 x 8 repetitions for each arm and for the full pull over
Recommended weight usage:
Female: 2.5 pound dumbbells
Male: 5 pound dumbbells
Gorilla row:
2 x 12 repetitions (each arm)
Recommended weight usage:
Female: 10 pound dumbbells
Male: 20 pound dumbbells
Single to double arm pullovers:
2 x 8 repetitions for each arm and for the full pull over
Recommended weight usage:
Female: 5 pound dumbbells
Male: 10 pound dumbbells
Bed sheet pullups:
2 x 12 repetitions
Here are your exercise images, descriptions and video demonstrations:
Single to double arm rows
This exercise is one of the best exercises to help tighten and tone up the upper and outer back area. For those of you who have problems with upper back fat (arm pit area often called bra bulge) this is an exercise that will help.
Instructions:
1) Grab a pair of dumbbells and hold them at your sides.
2) Bend over, keeping your legs slightly bent until your body is just above parallel with the
ground. The dumbbells should be held at arms length (just above your knees).
3) Keep your back straight (no rounding) and keep your head level
4) Using your back muscles, row the left dumbbell to chest level, pause and lower it back down.
5) Next, row the right dumbbell to chest level, pause and lower it back down
6) Finally, row both dumbbells to chest level, pause and lower it back to down.
7) Repeat this exercise sequence as recommended in your back fat workout at home routine.
Video demonstration:
Single to double arm kickbacks
This exercise is designed to tone and tighten your upper back, rear shoulder muscle groups as well as the muscles in the back of your upper arms. This is the perfect exercise to help get rid of upper back fat and bat wings (back of your upper arms).
Instructions:
1) Grab a pair of dumbbells and hold them at your sides.
2) Bend over at the waist keeping your back straight and eyes looking forward (keep your
head level). The dumbbells should be held at arms length, just above your knees.
3) While keeping your arms straight, kick your right arm back until just above your hip, pause and lower it back to the start position.
4) Next, kick your left arm back until just above your hip, pause and lower it back to the start position.
5) Finally, kick both arms back, until just above your hip, pause and lower the dumbbells back to the start position.
6) Repeat this exercise sequence as recommend in your back fat workout at home routine.
Video demonstration:
The Gorilla Row
The gorilla row is a fantastic exercise that targets your upper back area. This exercise will strengthen and tone your arms, rear shoulders and upper back area. For those of you who suffer from bra bulge, this exercise will definitely help.
Instructions:
1) Grab a pair of dumbbells and hold them at your sides while standing straight.
2) Move your feet about 3 feet apart and bring the dumbbells in between your thighs.
3) Squat down slightly, keeping your back straight and eyes looking forward.
4) Keep your arms straight and fully extended.
5) With your left arm, row the dumbbell upwards to just below chest level, pause and lower
the weight.
6) With your right arm, row the dumbbell upwards to just below chest level, pause and lower
the weight back down.
7) Repeat this exercise sequence as recommended in your back fat workout at home routine.
Video demonstration:
Single to Double Arm Pullovers
Without a doubt, this exercise is the best for toning the upper (arm pit area) and outer part of your upper back. The pullover is a MUST for those of you who suffer from bra bulge and upper back fat. Plus it is great for developing the backs of your upper arms to help get rid
of bat wings.
Instructions:
1) Place two dumbbells on each side of an exercise mat.
2) Lay on the exercise matt with your back flat.
3) Grab the dumbbells and press them above your chest. Fully extend your arms.
4) Slowly lower your right arm (while keeping it straight) to the ground, above your head until the dumbbell is one inch from the floor. Pause for a moment and lift the dumbbell back to the start position.
5) Do the same with your left arm.
6) Using both arms, slowly lower the dumbbells to the floor until they are one inch from the floor. Pause slightly, and lift the dumbbells back to the start position.
7) Repeat this sequence as outlined in your back fat workout at home routine.
Video demonstration:
Bed Sheet Pullups
This exercise is a DIY assisted pullup meant to emulate a machine pull down apparatus. It is a great exercise to help develop and tone your upper back and arms. The best thing about the bed sheet pull up is that you only need a bed sheet!
Instructions:
1) Using a bed sheet, tie a knot at one end. Make sure the knot is tight (and not loose).
2) Drape the knot over an open door. Try and slide the sheet over so that it is close to
the door hinge (to make sure it is stable and solid).
3) Close the door and make sure it is shut and secure. Make sure the knot is firmly against
the door and there is no slack.
4) Place a chair about 4 to 5 feet away from the door, facing the bed sheet.
5) Using both hands, grab the bed sheet and sit on the chair.
6) With your arms fully extended, pull your body upwards (use your back muscles to pull), using your legs to assist until you are standing.
7) Slowly lower your body back to the sitting position and repeat this exercise as outlined in
your back fat workout at home routine.
Video demonstration:
A Few Important Points To Remember About Your Back Fat Workout at Home
1) Remember, you want to perform this back fat workout at home 3 times a week. I suggest Monday, Wednesday, and Friday but this is flexible. Find the time that works best for you.
2) Pick a time during the day when you are consistently available. The name of the game is consistency and this will be your key to getting rid of your back fat. Find the time during the day when you know you will always be available. This can be in the morning, during your
lunch break or after work. The key to success with this back fat workout is to show up!
3) Daily activity is a MUST. To get the results you want with this back fat workout is to do something active every day! Walking is a great way to keep active and burn calories. I suggest walking at least once a day. I suggest walking as soon as you get up. Walk for 30 minutes to start and try and work your way up to 45 minutes to 1 hour. I personally enjoy walking first thing in the morning and once again in the evening. However, this depends on your schedule. If you can only walk during your lunch break, go for it!
If you can't go for a walk, try some light home cardio. Try this easy morning weight loss exercise plan.
4) Try and drink 6 to 8 glasses of water a day.
5) No supplements needed. However, if you do want to try supplements, I strongly advise that you get your nutrition habits down before you dabble in weight loss supplements. Personally, I won't introduce supplements into my routine until I have consistently follow my nutrition plan for at least 3 to 4 weeks. Once you know your nutrition plan is working, feel free to start introducing weight loss and fat burning supplements. For my choices for belly fat burning supplements, click here.
6) I strongly suggest performing a light, light workout two to three times a week, in addition to this back fat workout at home. I love to do light, morning activation workouts. It only takes 15 minutes and it is very, very effective.
Remember, follow this back fat workout at home for at least 6 weeks to start seeing results. Keep consistent, follow the meal plan and you WILL see the results your are looking for with this back fat workout at home plan.
If you have any questions, email me at bbg@vianet.ca
Here are a few other workouts you may be interested in:
Belly fat burning and booty builder workout routine
Good luck and all the best!
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.