How To Get Rid Of Back Fat: 15 Best Exercises For Back Fat

As a full-body workout that focuses on cardio, jumping jacks also does overall fat burning. You should do it with a steady rhythm to race the heart rate up for maximum cardiovascular benefits.

How To Do:

1. Stand in an upright position with your back straight.
2. Keep the feet together and arms at your sides.
3. Jump up in the air spreading your legs wider than shoulder-width apart
4. Raising your arms overhead while jumping in the air.
5. Jump back again to the starting position.
6. While landing on the floor bend your knees slightly to absorb the major impact on joints.
7. Repeat the jumps.

Sets and Reps: Jumping should be done for 30 to 60 seconds to be considered as one set. Jumping jack is recommended to be done for 3 sets in total.

The Russian twist is basically an exercise that helps to lose back fat and focuses on training the obliques, lower back, and core. To get results soon, exercise consistently up to 4 times a week.

How To Do:

1. Sit over the mat on the floor with your back straight without any slouch or bending.
2. Keep your knees bent while lifting your feet off the ground steadily.
3. Keep both your hands together when twisting the torso slowly.
4. Twist your torso to one side at first without any jerk to involve the muscle to the maximum.
5. Then twist it on the other side at the same pace.

Sets and Reps: To count the set for the Russian twist, 15 to 20 twists should be done on each side. Complete this exercise by completing 3 sets.

While exercising with a bridge pose, the main target of this exercise will be to target the lower back, glutes, and hamstrings. Doing bridge for 3 to 4 times a week can unexpectedly give positive results.

How To Do:

1. Lie on your back on a mat with a tightened core.
2. Bent your knees still keeping your feet flat on the floor.
3. Make a straight line extending from your shoulders to your knees by lifting your hips.
4. Hold them like that for 3 to 5 seconds without arching your back.
5. Lower the lifted hip back down, slowly.
6. Press through your heels and engage your glutes more effectively.
7. Repeat the lifts and extend the legs when a set is over.

Sets and Reps: Lift the hip 15 to 20 times to complete one set. Do the bridge for 3 sets.

As an activity that is famous for providing strength to the back, glute, and hamstrings, Glute-Ham developer (GHD) also does the muscle-working of the calves, quads, hips, and abs.

Doing the Glute-Ham Developer exercise frequently can show a tremendous result in a short period of one month as your core is engaged while performing through equipment.

How To Do:

1. Position yourself in a GHD machine.
2. Secure your feet under the footplate.
3. Place your hip just over the pad and set your body firm.
4. Lower your body to make it parallel to the ground using your hamstrings and glutes consciously.
5. Raise the body back to the starting position

Sets and Reps: Raising the body and then lowering it back 10 to 15 times will make one set of this exercise. Do GHD for 3 complete sets.

Burpees are part of the cardio workout routine that focuses on heart health. Doing burpees 3 to 4 times per week can strengthen the whole body which also burns a lot of calories during activity. 

How To Do:

1. Stand on a mat in a straight position
2. Spread your feet shoulder-width apart.
3. Drop down into a squat position.
4. Place your hands on the floor keeping your core tight.
5. Kick your feet back into a plank position.
6. Perform a push-up with a straight back during the plank and push-up phases.
7. Jump your feet back to your hands.
8. Leap vigorously into the air, reaching your arms overhead.
9. Land back to the ground softly to reduce the impact on the joints.

Sets and Reps: Do the exercise for 3 complete sets. To complete one set, you will need to take 10 to 15 jumps.

As a bodyweight exercise, fire hydrants focus on the lower back, hips as well as glutes. Therefore when doing this exercise 3 to 4 times a week, you will have to tighten your core and not rotate your hips.

How To Do:

1. Position yourself on the mat on all fours by dividing your body weight equally among the hands and legs.
2. Extend your hands below your shoulders and knees under your hips.
3. Stretch your leg lifting to the side, keeping the knee bent and squeeze your glutes together with the movement.
4. Lower back down and continue.
5. Then change the side of the leg and repeat.

Sets and Reps: Lift the legs 15 to 20 times on both sides to complete one set of fire hydrants. Repeat the process until you complete 3 sets of this exercise.

Battle rope requires a rope as a prop to use during the exercise. Doing this cardio workout will focus on the core and burn fat from the upper body as well.

How To Do:

1. Stand firmly on the floor, spreading your feet shoulder-width apart.
2. Take two ends of heavy ropes in your hand and hold them firm.
3. Your spine must be straight and your core should be engaged.
4. Raise and lower each arm alternatively, generating the power of the whole body, not just your arms.
5. The raising and lowering will create waves in the ropes.
6. While making waves, knees may need to be bent a little to coordinate the movements and keep the balance.

Sets and Reps: Keep the movement on for half a minute to one full minute. Each minute can be taken as a set. Complete 3 sets of this exercise.

Working out with a back extension 3 to 4 times a week can increase your ability to harmonize your body movement through your lower back.

How To Do:

1. Place yourself upside down with your legs up on a back extension bench, keep your face down, and put your hips at the edge.
2. Straighten your body then lift the upper body slowly with a firm back to keep the movements controlled.
3. Lift until it forms a straight line with your legs.
4. When the body is being lifted, keep squeezing your glutes and lower back muscles.
5. Lower your upper body slowly to come back to the initial position, and then repeat.

Sets and Reps: To do a complete set, the upper body should be lifted and lowered for 15 to 20 minutes. Do this exercise for 3 complete sets.

Superman is one of the easiest and the most basic exercises that target your entire back and also your glutes. While doing this exercise 3-4 times a week, focus on squeezing your lower back as well as glutes.

How To Do:

1. Lie on a mat with face down.
2. Extend your arms straight over your head.
3. Lift your arms, chest, and legs off the ground simultaneously.
4. The neck should be kept neutral to avoid straining when above ground.
5. Slowly lower everything down back to the lying position.
6. Repeat the liftings.

Sets and Reps: The set becomes complete after the lifted body parts come back to the initial position with extended hands 15 to 20 times. Repeat the process until 3 sets are completed.

Reverse hip raise sets its target by focusing on the lower back, hamstrings, and glutes. To get consistent results, do this exercise 2 to 3 times a week.

How To Do:

1. Lie face down on a bench keeping your hips at the edge and let your legs hang off.
2. Lift both of your legs together but slowly letting the core get busy.
3. Keep lifting until they are in line with your body without slouching or loosening the back.
4. Stop the legs still and hold them for 2 to 3 seconds.
5. Lower your legs slowly by squeezing the glutes simultaneously.
6. Repeat the process.

Sets and Reps: Around 15 lifts of legs will be counted as one set. Do reverse hip raise for 3 sets.

Doing a woodchopper as a working-out activity multiple times a week maintains the strength of the core and can also result in engaging back muscles.

How To Do:

1. Stand firmly on your feet, shoulder-width apart, and grab a weight (like a dumbbell) and hold it with both hands.
2. Lift the weight diagonally over your head and twist your torso bringing the weight from one shoulder down to the opposite hip.
3. It will look like you are chopping wood, letting the knees and hips go loose without locking them.
4. The knees may bend when the weight is brought down to the hips.
5. Return to the starting position in which the back is firm and straight and the core is tightened.
6. Change the sides and repeat with controlled movements through the core, not the arms.

Sets and Reps: Diagonal lifts done 15 times on both sides will be taken as one complete set. Do sets of woodchoppers up to 3 times.

Side plank focuses on the obliques, shoulder stabilizers, and core stability for which your glutes must be squeezed and your core should maintain the stability. Working out with a side plank can help to move the oblique to the maximum.

How To Do:

1. Lie on your side with your legs extended from hip to feet stacking the legs together on top of each other.
2. Place your elbow under your shoulder.
3. Lift your hips and knees off the floor, pressing your core
4. The position should form a straight line from head to feet.
5. Hold the position for 20-30 seconds, maintaining your body in a firm and straight line without bending or loosening the body posture.
6. Once done, switch sides and then repeat.

Sets and Reps: Do the exercise for 3 sets with 20 reps each.

Lat pulldown requires equipment to work on the lats as well as the upper back. Doing this workout 3 to 4 times a week can help build strength in muscles.

Doing this activity slowly with controlled force is very important. Using momentum can lead to jerks and burdens on the muscles.

How To Do:

1. Sit at the lat pulldown machine with your back straight.
2. Put your knees under the pad to secure them.
3. Take hold of the bar above with a wide grip.
4. Keep your back firm and straighten your spine.
5. Pull the bar down steadily to your chest squeezing the shoulder blades.
6. Slowly return to the starting position and repeat.

Sets and Reps: Lat pulldown should be done for 3 sets with 12 to 15 reps each.

This workout is usually performed to accelerate your heart rate. Kettlebell Swing also burns a lot of calories even when focusing on the glutes, hamstrings, and the whole posterior chain.

How To Do:

1. Stand on a mat with firm feet at shoulder-width distance.
2. Use both of your hands to hold a kettlebell.
3. Tighten your core by keeping your hips as a pivot.
4. Straighten your spine while you are swinging the kettlebell.
5. Bend your knees a little to do the swinging of the kettlebell between your legs with a steady flow.
6. Oscillate the kettlebell up to shoulder height to wherever the arms can reach through the legs. 
7. Gather power to swing the kettlebell from your hips rather than your arms.

Sets and Reps: Repeat the swinging 12 to 15 times to complete one set of this activity. 3 sets of this exercise should be done every time.

Side jackknife is a workout that is supposed to target obliques and core but it also focuses on the lower back. 

How To Do:

1. Lie on your side over a mat.
2. Extend your legs together, one upping another.
3. Put the hand on the upperside, behind your head. 
4. Lift your legs and torso together, squeezing your obliques to enhance the muscles.
5. Bring your extended elbows slowly closer to your knees as much as possible.
6. Hold for 3 to 5 seconds. To avoid straining your neck, keep your movements in control.
7. Lower the torso and legs slowly together and lie back down.
8. Change the sides and repeat it again.

Sets and Reps: Lifting legs and torso together about 12 times on both sides will be counted as one set. Repeat the workout for 2-3 complete sets.