3 Moves to Get Rid of Back Fat

August 5, 2017

When it comes to getting rid of back fat or the “bra bulge,” it can seem like a hard task. After all, there aren’t many moves to target this area! However, there are 3 main moves that are not only perfect for losing back fat, but work well for strengthening and toning as well! In addition to 30 minutes of daily cardio and a clean diet, try the 3 moves below!

3 Moves to Get Rid of Back Fat

Bent Twists

  • Stand with your legs shoulder-width apart and bend over forward until you’re looking straight down with your torso parallel to the ground.
  • Hold out your hands sideways and twist to the left.
  • After holding that position for one second, twist to the right.
  • Do three sets of 25 reps


  • Lie face down on a clean mat with your hands straightened out.
  • Lift your left hand and right leg in the aired simultaneously, while your right hand and left leg remain on the ground.
  • Keep them up in the air for one second and slowly lower them back down.
  • Now raise your right hand and your left leg up in the air and hold it for a second and slowly put it back down.
  • Do three sets of 20 reps.


  • Lie on the floor on your belly, face down.
  • Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds.
  • Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement.
  • Note: When holding the contracted position, you should look like superman when he is flying.


PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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