6 Exercises to banish back fat you can do at home

If finding the perfect bra isn’t hard enough, women also have to deal with that pesky “bra bulge,” that back fat that creeps under the arms and around the straps of bras and tops. Controlling these areas isn’t easy, but it’s not impossible either.

So if you can’t stand the bra bulge anymore, we’re here to help. Follow these exercises below that will get rid of back fat without you leaving home. All you will need is a pair of dumbbells between 1 and 1.5 kg or a bottle of water.

1- Lateral raises with dumbbells

 Stand up and spread your legs apart.
2️⃣ Take two dumbbells and slowly spread your arms apart at your sides, trying to bring them parallel to the floor.
3️⃣ Return to initial position and then repeat this exercise.
✅ Perform 10 to 20 lifts.


2- Dumbbell Bench Row

1️⃣ Put your right hand and knee on a bench.
2️⃣ With your other hand, your left hand, grab a dumbbell.
3️⃣ Raise the weight and lower it again.
✅ Perform 10 lifts on each arm.

3- Triceps push-ups

1️⃣ For this exercise, also known as triceps dips, all you need is a chair, bench, couch or step and you’re ready.
2️⃣ Make sure to keep your butt and lower back close to the chair (or whatever object you use) to maximize the benefits of this exercise.
✅ Do 10 repeats.

4- Over shoulder dumbbell squat

1️⃣ Stand upright, holding a pair of dumbbells over your shoulders.
2️⃣ Keep your head up, tighten your abs, push your hips back and bend your knees.
3️⃣ Slowly lower your body into a squat, hands at your sides.
4️⃣ Hold this position for a few seconds.
5️⃣ Then push up to the starting position.
✅ Repeat for 8 to 12 total repetitions.

5- Elevated push-ups

1️⃣ Start in high plank with hands resting on a low box, bench, step or couch.
2️⃣ Keeping your elbows close to your torso, bend your arms and lower your chest until you reach the top of the box.
3️⃣ Make sure to keep your core contracted and spine straight. Then push up with the palms of your hands to straighten your arms.
✅ Complete 10 repetitions.

6- Plank

1️⃣ Lie on the floor, face down.
2️⃣ Lift yourself up, supporting yourself on the floor with your toes and hands.
3️⃣ Contract your abdominal muscles and buttocks (the muscles that form the buttocks) and hold the position for as long as you can. Gradually lengthen the time you hold the position.
4️⃣ Rest approximately one minute between repetitions.
✅ Try to hold for as long as possible.

Perform these exercises 3-4 days a week by doing 1 set of each exercise, after the last exercise, rest for 1-2 minutes, and repeat the whole circuit 2 more times (or 3 times in total).

6 Exercises to banish back fat you can do at home
Scroll to top