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Back Fat Workout: The 5 Best Exercises (+ Extra Free Printable)

This back fat workout is great for reducing back fat, bra bulge, and underarm flab.

I have to keep it real with you though, nutrition is still king!

Combined with a good diet, this back workout will help you

  1. Reduce back fat
  2. Get rid of bra bulge
  3. Tone your back
  4. Improve posture
  5. Reduce back pain

With all these amazing benefits of doing this back workout, I hope you’re excited to try it!

To make this workout beginner friendly, I have skipped equipment altogether.

Although that doesn’t mean you can’t add some if you want.

All of the exercises in this back workout can be enhanced simply by adding some light weights.

Back Fat Workout: Master Tip

Here’s a tip.

I encourage you to experiment with adding weights to this workout once you’re ready.

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I know many of you worry about getting too bulky.

Because of this, you might be tempted to avoid weights.

Let me assure you that there is no way you will get bulky adding weights to your home workouts.

It’s just not possible.

The resistance you will get from adding weights simply isn’t great enough to stimulate your muscles to become bulky.

So, if you’ve been working out for a while, I encourage you to make this tougher by adding in some light dumbbells.

I persoanlly have a pair of 5lb dumbbels I picked up at TJ Maxx.

When I’m feeling EXTRA WONDER WOMAN, I steal my husbands heavier dumbbels that he got from Amazon. Lol

I find that this is a great way to challenge myself and build my self-confidence.

Back Workout: Exercise List

Please click here to download a free illustrated printable of this workout

  • Arm circles – 45 seconds
  • Bentover rows – 45 seconds
  • Bentover pulses – 45 seconds
  • Supermans – 45 seconds
  • Back bow pulls – 45 seconds

Rest 1 minute and repeat 1 time

Total time is around 10 minutes if you complete both rounds.

If you’re really in a hurry, you can do just one round and be done in 5 minutes.

If that’s not an efficient workout, I sure don’t know what is! 😀

Please click here to download a free illustrated printable of this workout

3 Important Tips to Maximize this Back Workout

The Arm Circles

When doing arm circles, really make an effort to engage your back muscles.

I know that if you’re not used to exercising your back, you may find this very difficult.

At first, you may only be feeling the burn in your arms instead of in that back fat / bra bulge area.

Don’t worry.

This is completely normal and everybody goes through this phase (at least I know I did).

It took A WHILE for me to be able to engage my back muscles properly.

So don’t stress.

Keep doing it and eventually, that mind-muscle connection will kick in and you will be able to engage the right musciles.

The Bent Over Rows

This is a fantastic back workout.

I mean, you will feel like a wonder woman NINJA doing this exercise.

To get the most out of it, again, focus your mind on engaging the back muscles.

Don’t let your biceps take over.

If needed, add a little weight to help you “feel out” the right muscles.

It’s really hard to explain but once you engage your back muscle, you will feel like a light bulb literally just went on for you.

It’s truly a magical AHA moment!

Don’t Give Up

I know this fitness thing can be tough.

Especially if you don’t have support.

I encourage you to keep going.

Keep pushing.

Keep trying.

Even when it’s just you.

It’s not really just you because I’m here for you and I’m on your side – ALWAYS!

Here’s your back fat workout — complete with a free printable for your fridge!

I hope you’re excited to try it!

you might also be excited to try the Hip Dip Workout


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