7 Exercises to Burn Off Your Back Fat

Are you struggling with excess fat on your back and sides that creates folds and affects your appearance? Don’t worry, this is a common issue that many of us face when we gain weight. While eliminating back fat can be challenging, with dedication and effort, it is definitely achievable.

By dedicating just 15 minutes a day to specific exercises, you can start getting rid of those back folds and side fat. If you’re not accustomed to regular physical activity, it’s recommended to start with half of the exercises and gradually increase them as the weeks progress. Here are some exercises to get you started. Remember to perform these exercises daily and in the order presented.

Regular exercise is key to eliminating back fat and side fat.

Exercise 1:

Start by lying on your belly and stretching your arms out in front of you. Without lifting your feet, arch your back upward and raise your torso. Return to the starting position. Aim for 2 sets of 10 repetitions. If you find it too challenging, you can begin by stretching one hand and the opposite leg without lifting your torso off the floor.


Exercise 2:

In the same starting position as the previous exercise, raise your torso as before, but this time also lift your legs and contract your arms. If you find it difficult, you can keep your legs on the floor. Repeat 2 sets of 10 repetitions, allowing for rest between each set.


Exercise 3:

Place your hands on the back of your neck or at your sides in the same starting position and raise your torso. Hold for two seconds and return to the floor. This time, aim for 2 sets of 15 repetitions each, without taking any breaks.


Exercise 4:

Lie on your elbows and lift your body straight up. Rotate your hips from left to right. Complete 2 sets of 10 repetitions each, without resting between sets.


Exercise 5:

Get on all fours, resting your knees and hands on the floor. Arch your back like a cat and then straighten it to lower your abdomen towards the floor. Repeat in 2 sets of 12 repetitions, and feel free to increase the amount to 15 or 20 repetitions based on your comfort level.


Exercise 6:

Sit down with your knees bent and make small twists at the waist, moving from left to right. Complete 2 sets of 15 repetitions. This exercise not only targets the lower back but also helps reduce fat from your hips.


Exercise 7:

Place the palm of your hand on the floor and get into a bent position. Stretch the opposite hand upwards, lower it, and bend the knee towards the elbow. Complete 10 repetitions in 3 sets on each side.


As you can see, it’s not difficult to take control of your body. All it takes is courage and a desire for change, especially when you look at yourself in the mirror and decide to become someone else. Remember, your body is beautiful as it is, but if you want to enhance your health and improve your self-esteem, these exercises can help you achieve a more sculpted and toned physique.

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