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Home Workout Routines: How to Get Rid of Back Fat


Q: How can I get rid of my bulging back fat?

A: A combination of regular cardio workout routines and targeted strength moves will do the trick. Genetics play a role in where you store fat, but the upper back is also a tough area to hone in on, says Brian Shiers, a personal trainer in Los Angeles.

Many of the moves you do every day, such as swinging a tennis racket or carrying bags, are done in front of your body, working the chest instead of the back. Plus, most women don't work their back muscles in their usual home workout. To refocus your routine, do cardio for 30 to 60 minutes on most days of the week.

Activities such as rowing and boxing with a bag will help tone back muscles and burn fat all over, which makes a great exercise for back fat. Try this calorie-blasting rowing machine workout. In the weight room, bent-over flys work muscles in the upper back and are an ideal exercise for back fat reduction.

Hold a dumbbell in each hand and bend over at your hips. Then, draw your arms out to each side, raising them to shoulder height. With 2 or 3 sets of 8 to 12 reps of these added to your cardio routine, those bra bulges should start to vanish in about a month and you’ll be proud to bare your sexy, sculpted back.

Eliminate unwanted back bulge, starting today, with workout routines that focus on helping you lose back fat, pronto. A great way to begin is by watching the Victoria's Secret Arms Workout, which also works your back and improves posture.


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