9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

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Getting rid of back fat might prove abortive or impossible at times. But do you know that there are certain exercises that could help you eliminate those extra pounds? This is what you are about to discover in this article!

Just before that, let’s take a look at some of the reasons you might gain back fat.

Common Causes of Back Fat

  • Excess intake of Sugary Food and Beverages
  • Inadequate Sleep
  • Too much alcohol
  • Less physical Activity
  • High consumption of Low Protein & Fiber Diets
  • Hormonal changes
  • Unhealthy colon
  • Excessive Fruit Juice
  • Stress
  • Age
  • Genetics

What Are The Best Exercises To Get Rid Of Back Fat Fast At Home In 2 Weeks?

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

Here we go…

1. Back-Intensive Cardio Exercises

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

Cardiovascular workouts are one of the most effective exercises for getting rid of back fat at home.

Apart from burning of calories, these exercises are also powerful such that they can help tone and strengthen your back muscles, improve blood cholesterol, boost heart function, reduce the risk of osteoporosis, to mention but a few.

Some of the best cardio exercises for back fat includes – rowing, boxing, swimming, running, jogging, walking, biking, dancing,

To enjoy all these benefits, all you need do is to perform any of the exercises at least 30 minutes at a stretch in a day and repeat for as many days as you possibly can.

2. Pull-Ups

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

Pull ups are yet another exercise that can help you get rid of back fat at home in 2 weeks.

The fortunate thing is that they are pretty simple to perform. See below for direction…

How to Do It

Part A:

  • Start with both palms facing outwards at the extreme of the movement
  • Gently lower yourself in a conscious and controlled motion
  • Return to the top of the movement and then repeat for about 7 – 10 times

Part B:

  • Right from the bottom of the movement, begin to pull up with your back, shoulders, as well as your arms.
  • Lastly, start to lower yourself in a conscious manner and then repeat for 7 – 10 times.

Read Also:  30 Day Kettlebell Swing Workout Challenge for Rapid Weight Loss

3. TYIs

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

Wondering what TYIs are? They are powerful exercises severally proven to be effective in boosting body posture while also strengthening the back & core.

How to Do It

  • Lie your face down on a bench or other flat surface like the ground
  • Begin to engage your back muscles and then lift the chest upwards
  • Now, move both arms up in order to form a “T” shape.
  • After that, gently move your arms into a “Y” shape.
  • Lastly, gently move the arms to form an “I” shape.
  • Repeat this for 9 – 12 times
  • If you feel this exercise is too easy, just hold light dumbbells in both hands and retry the move.

4. Bent-Over Circular Row

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

Bent-Over Circular Row targets the upper back, chest, biceps and middle back in order to give you a slimmer back and better overall posture.

How to Do It

  • Stand with both feet shoulder-width apart and your knees slightly bent
  • Hold two 5-pound weights in both hands, and bend forward. Be sure that your upper body is parallel to the floor and that both your hands and the weights are extended towards the floor. Place the dumbbells parallel to one another.
  • After that, start circling your hand towards the chest upon the right side & down and upon your left side & up
  • Repeat 3 sets close to 10 or 12 reps

Note: Be sure to hold yourself steady all through the circles so that your abs will remain engaged.

Read Also: Best Chest Workouts for Men: 7 Explosive Chest Workouts to Build Bigger and Ripped Chest

5. Crisscross Reverse Fly

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

This exercise is not only ideal for getting rid of back fat, but also good for love handles and shoulder fat too.

How to Do It

  • Firstly, you have to stand with both feet shoulder-width apart, and then hold two 5-pound dumbells in both hands
  • With your knees slightly bent, tip the torso forward up to a 450 angle, and cross both arms at the wrists in front of the two knees
  • After that, lift your arms to the shoulder height and then begin to lower them into the first position in a very slow manner
  • To conclude with, you have to repeat 3 sets of close to 10 – 12 reps

Note: Never be tempted to use momentum for moving the weight. All you need so is to gently go in the way up & down.

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

6. Bridges

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

Bridges help in targeting both the back-stabilizing muscles as well as the bum to keep you in shape once again.

How to Do It

  • Lie down on your back, and then being both knees up to something around a 90-degree angle
  • Now, with both feet flat on the ground, begin to lift the butts up until your back is able to form a straight line
  • Maintain this position for about 10-15 seconds, and after that begin to gently lower yourself down to the floor
  • Repeat this movement for 12-20 times before you complete a set.

Read Also:  Get Rid Of Armpit Fat: 8 Easy Exercises to Get Rid Of Armpit Fat Fast In a Week

7. Shoulder Presses

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

It targets the shoulders, which in turn helps in making the back look broader and the waist smaller.

How to Do It

  • Hold two dumbbells in both hands by your ears, and let your palms be facing forward
  • Press both hands straight right above the head until your arms become fully stretched
  • Now, Lower back down in a slow manner until both hands are by the ears once again
  • Repeat up to 3 sets or as many as you possibly can.

8. Dumbbell Rows

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

Still looking for Best Exercises to Get Rid of Back Fat Fast at Home In 2 Weeks? Dumbbell rows are yet another simple yet effective option for you.

How to do it

  • Place either of your knees on a flat surface (e.g. a bench) and then hold dumbbell in the other hand.
  • While you keep the back as level as you possibly can, pull the weight to the armpit in a straight rowing manner.
  • Now, gently lower the dumbbell back down (without locking out your arm fully)
  • Immediately you complete a set of 8-12, switch to the opposite arm and knee then repeat thereafter

Read Also: 9 Exercises That Will Burn Your Inner Thigh Fat Fast In 2 Weeks

9. One-Leg Deadlift

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks

Deadlifts target the Lower body, boosts posture, strengthens the abdominal muscles, as well as the Lower back. They also help in activating the gluteus muscles

How to Do It

  • Stand on one leg while placing both hands by your sides
  • Extend the opposite leg out behind, flatten your back and keep the shoulders back.
  • Now, lean forward from the hips until you begin to feel a stretch in your hamstrings. Never allow your chest to drop below the hips.
  • Lastly, return to the foremost position, repeat as much as you possibly can, and then alternate sides.

Note: If you feel this move is somewhat intense, you can just rest the non-supporting leg on the ground in a light manner. Also, if you feel like increasing the intensity levels, just make use of hand-held weights.

Tips for Getting Rid Of Back Fat Fast At Home

  • Eat a balanced diet; foods rich in fiber (such as fruits, vegetables, beans, and lentils), protein (such as fish, tofu, and legumes), and beneficial fats (e.g. olives, nuts, seeds, and avocado)
  • Avoid eating processed and sugar-filled foods
  • Substitute refined carbohydrates with wholegrain versions
  • Drink a lot of water (ideally 1.5-3 liters each day)
  • Minimize stressful activities
  • Get enough sleep (ideally 7–9 hours daily)
  • Cut the daily intake of your calories

Read Also: 10 Best Exercises to Get Rid Of Leg Fats Fast In Two Weeks

9 Best Exercises to Get Rid Of Back Fat Fast at Home In 2 Weeks


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