‘I’m a fitness expert – do these four at-home exercises to blast your back fat for good’

Many of us are aware that regular exercise is vital for our overall health and wellbeing. It can help keep our weight down, our hearts working properly and lower the risk for conditions such as diabetes and high cholesterol.

However, some people will turn to exercise as a way to achieve a certain look – whether it’s losing weight or toning body parts.

One such area of the body that might need some attention is the back, with the TikTok hashtag #HowToGetRidOfBackFat racking up millions of views.

With this in mind fitness guru Leon Bolmeer, director of Geezer’s Boxing, devised a simple workout specifically designed to target back fat.

As reported by Bristol Live, the four exercises can be performed at home using basic, inexpensive equipment or even household items you have on hand.

Supermans – three sets of 12 reps

Supermans have gained popularity recently, and for good reason.

To perform these, lie face down on your mat with your arms extended overhead. Then, lift your chest, arms, and legs off the floor simultaneously, engaging your lower back muscles.

Ensure you hold this position at the top for a moment before lowering yourself back down to complete the exercise. Repeat for 12 reps, rest, and then complete 3 sets.

Renegade rows – three sets of 10 reps each side

For renegade rows, get into a plank position while holding onto your dumbbells, or something heavy, and placing your hands directly beneath your shoulders.

After that, you then row one dumbbell up towards your hip while stabilising your body with the other arm.

To complete this exercise, lower the dumbbell back down and repeat on the other side. Aim for 10 reps on each side, rest, and complete three sets.

Bent-over reverse flys – three sets of 12 reps

Bent-over reverse flys are a very effective exercise when it comes to shifting that unwanted back fat.

Stand with your feet shoulder-width apart, holding dumbbells or something heavy in each hand and use your hips like a hinge, gently thrusting backwards and forwards while keeping your back straight and knees slightly bent.

Then, lift both of your arms out to the sides, and squeeze your shoulder blades together before slowly lowering the weights back down and repeating the motion for 12 reps. Rest and complete three sets.

Resistance band pull-aparts – three sets of 15 reps

Resistance band pull-aparts make up the final exercise in this workout.

You need to stand with your feet hip-width apart, holding a resistance band in both hands in front of you.

After that, pull the band apart by moving your arms out to the sides, squeezing your shoulder blades together, then slowly return to the starting position and repeat for 15 reps. Rest and complete three sets.


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