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How to lose back fat quickly with Workout

How to lose back fat quickly with Workout

Many people have a part of their body they wish was a bit slimmer, and the back is often one of those areas. For women, back fat can be bothersome, especially when it causes the unflattering “bra bulge.”

What, after all, causes back fat?

Fat can gather in your upper, middle, and lower back just like it does in other parts of your body. This can happen due to genetics, not moving much, sitting around a lot, or having certain health issues.

As you get older, you also tend to gain more fat around your stomach, which can lead to “love handles” on your lower back.

Losing fat usually means eating healthy, exercising often, and watching your calorie intake. You can also strengthen your back muscles by doing exercises that focus on both the upper and lower parts of your back.

Move and groove trim in your lower back fat

1. Reverse hip raise with exercise ball

In case you didn’t know, an exercise ball is the best thing to bring to a quarantine.

  • To do this move, lie on your stomach on the ball with your palms flat on the floor and your eyes down.
  • Hold for several seconds, lower, and repeat for 15 reps.
  • To stay balanced on the ball, squeeze your buttocks. Keep the ball from moving while you press your legs up.

2. Side plank crunch

Side Plank Crunch is an exercise that targets your core muscles, especially the sides, while also toning your upper back and shoulders. It’s like a regular plank but with an added crunch motion. Doing this exercise not only strengthens your core but also improves balance and overall body stability. It’s a great way to work your entire body in one go!

3. Kneeling side leg lift

  • Start on your right arm in a kneeling side plank. Pull your lower back, legs, and glutes together as you lift your left leg up and out. Your weight should be held up by your arm and knee.
  • Bring your left toe down to the floor and use your muscles to pull it back up.
  • Do this 10 15 times on each side.

4. Dumbbell bent over rows

Using too much weight can make it harder to do exercises correctly. This means you won’t get the most benefit from the workout. It’s important to use a weight that lets you keep good form for the best results.

You can perform bent-over rows with both feet planted on the ground hip-width apart, as in the video above.

Then draw the dumbbell towards your waist, keeping your elbow tucked into your side.

To complete the rep, extend your arm back to the starting position. Aim to complete three sets of 10 to 12 reps on each side.

5. Cat-cow

This popular yoga pose can strengthen muscles and improve posture by straightening your back. When your spine is aligned and upright, concerns about excess back fat may diminish.

● Start on all fours with your hands under your shoulders and your knees under your hips.

● Put your stomach down and lift up your chin and tailbone.

● Now, arch the other way by pulling your stomach in and tucking your tailbone.

● 15–20 times. Repeat, repeat, repeat. Whatever makes you happy!

6. Pull up

  • The pull-up is a slightly more advanced move that helps to build muscle in your back.
  • Find a sturdy horizontal bar at a height where you can hang freely.
  • Stand beneath the bar, reach up, and grip it with your palms facing away from your body (overhand grip).
  • Hang with your arms fully extended, shoulders pulled down away from your ears.
  • Pull your body up by bending your elbows and squeezing your shoulder blades together.
  • Continue pulling until your chin clears the bar, keeping your chin tucked in downwards.
  • Lower your body back down smoothly with control until your arms are fully extended, maintaining the shoulder tension you started with.


Adding these 11 powerful workouts to your fitness regimen can speed up the process of losing belly fat. Let’s Get Fit provides the ideal environment to reach your weight loss targets.

Let’s Get Fit, recognized as one of Bangalore’s premier gyms, boasts cutting-edge equipment and personalized training plans tailored to focus on specific body areas like your back. Whether you seek a 24-hour gym in Bangalore, a weight-loss centre, or a fitness facility with diverse options across India, Let’s Get Fit caters to your needs. Collaborating with skilled trainers and utilizing advanced equipment, you can optimize these efficient workouts to attain your desired results. With us, reaching your fitness objectives and embracing a healthier, more active lifestyle is within reach.