We are often more used to hearing about abdominal fat than back fat and yet many people have a complex about it and would like more than anything to be able to remove it quickly and effectively. To do this, we have some exercises to suggest and some very valuable advice on how to melt it away as quickly as you have gained it.

Here’s how to get rid of it effectively without having to resort to surgery.


How to do it? As if you were a superhero. Lie on your stomach, stretch your arms forward. Then you need to arch your back as much as possible by slightly raising your arms and legs a few inches above the ground. Return to the initial position. This exercise solicits the entire back and therefore targets the targeted bulge.

The good advice: you can also slightly beat the feet as for the exercise of the scissors to intensify the work on the back.


To lose back fat, it is necessary to muscle the upper body, and in particular the chest and shoulders. So it’s no surprise that we start this workout with our beloved push-ups. We place ourselves in a plank position, palms flat on the ground, wrists in line with the shoulders and feet on the tips, hip-width apart. To do push-ups, all you have to do is bend your elbows to lower your upper body towards the ground… and push to get back up! Above all, keep your back and buttocks well aligned! Repeat twelve times.


Stand in a plank position with your arms straight. Then alternate between your right and left leg, bending your knee toward your chest. Do 3 sets of 10 reps on each side.


Stand with your legs apart, feet shoulder-width apart. Then place both hands in front of you and hold a dumbbell on one end (or the handle of the kettlebell). Raise your arms above your head and bend your arms while holding the dumbbell or kettlebell behind your head. Feel the pressure on your arms and shoulders. Make sure your spine, legs and knees are straight. Then return to the starting position. Do 15 to 20 reps.