5 Exercises that Target Back Fat

I want to share this workout from Shawna K.

Back fat is not something that I typically focus on, but Shawna’s clients frequently ask questions about how to combat this.

If you have issues with back fat, give these exercises a go.

Take it away Shawna…

Rick Kaselj, MS

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Do you have stubborn back fat? Great news – I have a solution for you!

Hey, this is Shawna K from ChallengeWorkouts.com. I recently received a question about back fat and what to do about it.

I used to think that there was no hope in spot-training, but recent studies are showing that there is a thermogenic effect when you do specific training for a muscle group.

The way I see it is, if you pair specific muscle group training with metabolically challenging exercises you have a good chance of spot-reducing in your trouble areas.

But it’s really important to include those metabolically challenging exercises that raises your metabolism. You can’t expect to simply do donkey kicks or sit-ups to target a specific body part and magically improve that area. But when you pair it with hard work and heart pounding metabolism raising exercises, you have a good chance.

Allow me to share this back fat blasting workout for you.

CLICK HERE to watch the YouTube video.

You are going to set your timer for 30 seconds of work with a 10-second transition. We have a couple of exercises that will do for 3 rounds. I am going to go through the exercises with you and explain how to do them.

1. Wall Sit

When you are doing a wall sit, you are going to really be feeling your quads[¹].

Wall Sit

Begin in an upright standing position with your back against the wall, performing exercises that target back fat. Step forward with both feet to increase the angle of your body. Bend your knees to lower your seat downward into a sitting position, keeping your upper body against the wall and your feet together. Imagine you have a bowl of soup in your lap that you don’t to spill. Hold this position for 30 seconds.

2. Stick Ups

This exercise may not look like much, but is still impactful.

Stick Ups

Begin in an upright standing position with your back against the wall. Step forward with both feet to increase the angle of your body. Bend your knees to lower your seat downward into a sitting position, keeping your upper body against the wall and your feet together. Bend your arms and raise them to shoulder-height, placing your forearms along the wall. Keeping your arms against the wall, slowly push your arms overhead. Squeeze your shoulder blades together throughout the movement. Lower your elbows to shoulder-height and repeat the movement. Continue repeating this movement for 30 seconds.

3. Dumbbell Rows

Begin in an upright standing position with your feet shoulder-width apart. Hold a dumbbell in one hand and take a big step forward with your opposite foot. Bend your front knee and place your forearm on your thigh for support. Straighten your other arm to lower the dumbbell, then pull back in a rowing motion, bringing the dumbbell to chest-height. Repeat this movement for 30 seconds.

Dumbbell Rows

At the bottom of the movement, don’t let your arm fall under the socket. You need to set your shoulder and pull your shoulder blade in towards your spine. Count how many reps you get on one side and match that on the other side.

4. Squat Jumps / Full Body Extensions

Those are the first 3 exercises. Now it’s time to raise that metabolism by doing Squat Jumps for 30 seconds. Begin in an upright standing position with your feet slightly wider than hip-width apart and your toes pointing slightly outward. Bend your knees and hinge from your hips to lower your seat as you extend both arms behind your body. Then jump back up to the starting position, raising your arms overhead at the end of the movement. Repeat this exercise for 30 seconds.

Squat Jumps

If impact is not a good idea for you or causes knee pain, instead do Full Body Extensions, Be sure to keep your heart rate up by keeping your speed up. Begin in an upright standing position with your feet slightly wider than hip-width apart and your toes pointing slightly outward. Bend your knees and hinge from your hips to lower your seat as you extend both arms behind your body. Raise back up to the starting position, raising to your toes and raising your arms overhead at the end of the movement.

Full Body Extensions

5. Plank

Now, for a little recovery we are going to do a Plank. I often use a plank as a recovery exercise, but what I want you to think about actually engaging through your lats. Move into that plank position[²] and actively think about pulling your elbows in towards your ribs, Clench through your glutes, clench your quads, and keep your feet about shoulder-width apart.

Plank

You might not be able to tell, but I am going to really pull those elbows in towards my ribs. Hold this position for 30 seconds.

After that, go back and repeat the exercises: Wall Sit, Stick Ups, Dumbbell Rows, Squat Jumps, and Plank. This makes for a great little 10-minute circuit that engages your upper back. What is great about hitting the upper back is it also helps improve your posture. By keeping your shoulder blades down and back, it will look like your waist is thinning and you are going to look super fit. You will also feel awesome, so give it a try!

Shawna Kaminski

P.S. – If you liked the above workout, then check out more like it, here.

References:

Find your organization. (n.d.-b). https://www.sciencedirect.com/search?qs=you%20are%20going%20to%20really%20be%20feeling%20your%20quads
Deng, B., Tan, D., Xia, C., Liu, G., Jiang, Y., Xue, H., Qi, F., Chen, X., & Li, L. (2023). Experimental study on flexural behavior of precast ultra-lightweight ECC plank with lattice girder at construction stage. Case Studies in Construction Materials, 19, e02438. https://doi.org/10.1016/j.cscm.2023.e02438