Back fat is not easy to deal with and looks awkward when you wear a strapless dress. Excess flab on your back or any other part of your body can make you look awful along with reducing your self-esteem.

Like other problem fat areas, it can seem nearly impossible to learn how to get rid of back fat. Nearly every other article you read about the topic will tell you that spot fat reduction is impossible. However, it’s not true.

One of the ways you can get your back ready for those summer backless dresses and for the bikini at the beach or pool is to focus on toning the muscles in your upper and middle back. We tell you some easy exercises to get rid of Back fat.

1. Deadlifts

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Stand with your feet slightly wider than shoulder-width apart and toes pointing straight ahead. With your knees slightly bent, push your chest out, pull your shoulders back, and hinge forward from the hips.

Keep your head up and your core engaged as you lower the weights towards the floor. Once you’ve come as low as you can comfortably go without rounding your back, exhale as you work to straighten back up, driving your weight through your heels, not your toes.

2. Supermans

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Lie face down on the ground, extend your arms straight out in front of you and keep your legs extended behind you.

Now, exhale as you lift your arms, legs, and head off the ground. Hold briefly and then inhale as you lower your body back down.

3. Diamond Push-ups

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Take the position of a normal push up, but only this time put your hands together in a diamond shape.

Make sure you pull your core in and your shoulders are away from your ears. Repeat for 30 to 45 seconds.

4. Pull-Ups

Fit a pull-up bar to your home and before you know it, you will be on your way to a sexy back and a heap of functional strength.
– Begin with negative pull ups as follows:
– Start with your palms facing outwards at the top of the movement.
– Slowly lower yourself in a controlled motion.
– Reset to the top of the movement and repeat 5-10 times.
– Then move onto full pull-ups when your strength allows:
– Starting from the bottom of the movement.
– Pulling up with your back, shoulders, and arms.
– Lower yourself in a controlled manner and repeat 5-10 times.

5. TYIs

TYIs are excellent for improving overall posture while strengthening the back and core.
– Perform TYIs by lying face down on a bench or floor.
– Engage your back muscles and lift your chest up.
– Move your arms up to form a “T”.
– Slowly move them into a “Y”.
– Slowly move them into an “I”.
– Repeat 5-12 times.
If this exercise becomes too easy, grab a couple of light dumbbells and try it again!

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