Training in the gym most of women tend to pay more attention to those areas which are more noticeable – legs, butt, abs- and back muscles are often neglected. But you should know that toned back is not only the key to the beautiful figure but also the key to your health. Back muscles support your spine and prevent its different curvatures.

To lose back fat fast, combine this workout with a healthy nutrition plan 2-3 times per week. Do each of the back exercises for women for 10-12 reps, and if you’re advanced you can repeat the entire fat burning back workout for 2-3 rounds.

Here are the sexy back exercises for women contained in this back fat workout:


Swimmers is the best exercise for conquering lower back fat. When lying on your stomach, using your stomach and back, raise both legs. While you have your legs raised, extend your hands out in front of you, then lift your alternate arm and leg together. Repeat with the other arm and leg.

2) Bent Over Rows

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Works upper back and biceps
Place your feet shoulder-width apart. Bend your knees and then bend your upper body forward from the hips making sure you keep your back nice and straight. Make sure your hands are straight and placed under your shoulders. Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other. Slowly lower the weights in a controlled movement and feel the tension at your triceps.

3) Dumbbell Renegade Rows

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Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart. Brace your core and keep your hips parallel to the floor as you pull one weight toward the side of your rib cage. Slowly lower the weight, then repeat with the other arm.

Front DB Raises

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These front raises work on your trapezius and your shoulders. With your feet apart, stand with a dumbbell in both hands. Then tense your core and raise one of your arm straight out in front of you. Hold for a few seconds then repeat with the other arm.

Here are 4 tips to help you bind to a weight loss workout and meet your goals:

  • Schedule your workout plans.
  • Log your steps
  • Don’t do too much, too fast.
  • Don’t turn water into wine

7 benefits of regular physical activity on  workout plans:

Keeps your body fit and healthy

Increases sex drive and gratification

Boost your immune system and mental health

Decreases stress, risk by heart attack and cancer

Gives you trust and has anti-ageing effects

Keeps your mind sharp, Prolongs your life and arrives at you feeling happier

Aids you to lose weight, lowers hypertension and danger of diabetes


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