Back Fat Be Gone: The 8 Back Exercises You Need

The backside is considered one of the sexiest parts of the body — but we’re not talking about your bum. Your back and shoulders might be getting a lot more attention now that summer is in full swing with its open-back dress and bralette fashions. Besides the fashion trends, having a strong back will do your whole body a lot of good.

Having a strong back means you’ll stand up straighter — which automatically makes you look like you lost a few pounds — and work out the rest of your body better. Whether you’re doing intense weight training or you’re working on your yoga, having a sturdy back ensures you can work out properly. We’ve compiled seven of the best back exercises to help you achieve the strong, sexy back you desire.

Some of the exercises included  are:


Get into a press-up position. Bend your elbows and rest your weight on your forearms. Your body should form a straight line from shoulders to ankles. Suck your belly button into your spine to engage your core. Hold in this position for a few seconds, and prolong this with time, as you are more experienced.


You might have done this exercise before. It consist of you lying on the floor with your stomach toward the floor, raise your arms and legs out like superman. Many children love this pose but it’s a lot harder as you grow older. This exercise strengthens your chest, shoulders, arms, lower back and core. This is a better exercise than crunches and also help improve posture.


Come back into a plank pose, then lower down to your forearms, making sure they are parallel to one another and shoulder width apart. Slowly begin to step your feet in toward your face, continuing like you would to downward dog. Lengthen your tailbone away from your pelvis and continue to press your forearms actively into the ground.

Single-Arm Raises

Move your body forward placing one hand on a wall in front of you. Place your arm down in front of you and slowly bring it up to your chest. Repeat this exercise 10 times and switch hands.

Dive bombers

Start with your hands on the floor shoulder with apart. Make sure your back is straight and your legs are straight out to for a push up position. Make sure your feet are further out then your arms. While keeping your arms straight, arch your chest up and bring your hips down almost touching the floor. Return to the starting position, keep your arms straight and now arch your back, pushing your torso up. Your chest should be in a straight line with your arms. If you are a beginner, you can perform the exercise by putting the knees on the floor and only the movement of the upper body is required.

Mountain Climbers

Start with a plank position. Move your right knee to your chest and put it back. Repeat this with your left knee. 30-60 seconds repetition will be perfect.

Push Up

If you want a strong back then pushups are for you do about 30 of them.


Go into plank position, pull the body in stand position, and jump with the arms above your head. Go back in the plank position, and repeat it as fast as possible. Repeat the exercise ten times and you are good to go.

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.


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