You can lose back fat, under arm flab, and bra bulge. Yep! You will be doing 5 back exercises in this workout. The first exercise is arm circles – this targets the bra bulge area and underarm flab. The other exercises target the rest of the back to really help you tone up and get the sexy back you truly deserve! No equipment is needed for this at home workout but feel free to add dumbbells. Don’t worry, weights won’t make you bulky. I promise!

Arms Circles

Step 1: Stand with your feet shoulder-width distance apart, a light weight in each hand. Extended your arms out to each side, parallel to the ground with your palms facing the ground.

Step 2: Draw small, controlled circles in a clockwise motion with your weights for 30 seconds. After 30 seconds, switch to a counterclockwise motion for 30 seconds.Remember to keep your back straight and abs in tight. Do not arch your back. If you feel yourself compromising your form, drop to a lighter set of dumbbells.

Bent Over Row

How to: Stand with your feet hip-width apart, knees softly bent, and hold a dumbbell in each hand by your shoulders, palms facing each other (a). Press the weights directly overhead until your arms are fully extended (b). Lower the weights to your shoulders, then extend them out to the sides at shoulder height, palms facing forward (c). Reverse to return to start. That’s one rep.

Bent Over Pulses

For Shoulders and upper back

  • Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.

  • Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.

  • Complete two to three sets of 10 to 12 reps.


The basic Superman exercise targets your back and backside. Make this exercise even more challenging for your tush and hamstrings by squeezing an exercise ball between your lower legs.

  • Lie on your belly, engage your abs, and extend your arms straight out in front of you.
  • Lift your legs, arms, and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor.
  • Perform as many reps as you can in one minute.

Back Bow Pulls