How to lose back fat for men[8 Amazing Exercises]

How to lose back fat for men[8 Amazing Exercises]

Are you tired of that annoying back fat? Are you noticing it a lot more these days? Well here’s some good news… There are exercises you can do to get rid of it, and in a short amount of time might I add. How long should I run for? How about rows? What’s a jackknife exercise? Better yet, I want to know more about the “Superman workout“? Let’s discuss 8 exercises that can get rid of fat on your back in a month.

8 Amazing Exercise to lose back fat for men

Superman Exercise

How to do superman exercise

Yup, it sounds crazy. But the superman exercise is for real.

You can develop back fat from a number of things. These include age, genetics, diet and lack of physical exercise. Certain everyday activities may also neglect your back muscles. This includes walking and carrying heavy objects. Over time, you will notice that your back area is looking a lot more loose than it usually does. This is where the superman exercise comes in. It works on both your lower back and glutes. Here’s how it’s done. Get out a yoga mat.

This counts for a lot of the exercises on our list. Once you’ve laid it over comfortable flooring, lie on your stomach. Stretch your arms and legs out. I know this sounds childish, but pretend you’re like Superman flying. Lift your hands and feet off the ground at a height of 6 inches. When you’re ready, try lifting your belly button off the ground. Hold this position as long as you can. When you’ve had enough, slowly lower yourself back onto the ground. Repeat the exercise. See results in just a couple of weeks. What funny sounding exercise do you like doing? Sound off in the comment section and share your story with me!

Deadlift to lose back fat

There are fewer gym activities that are extremely tiring and demanding than the deadlift. But if you muddle through the discomfort, you’ll be giving your lower back and spine muscles one of the best workouts they could ask for. Because you’re working your body so intensely, deadlifts burn calories and promote major fat loss.

In order to get it right, get behind a sturdy barbell. Make sure your feet are shoulder width apart. Keeping your chest up, bend your knees and reach down to grab the barbell. Your palms should be facing you. Remember that this whole time, your back needs to be kept straight. Lifting the bar, push yourself back up. At this point, make sure your shoulders are down and back. When you’ve had enough, slowly bend your knees and drop the barbell back to its starting position. It is recommended that you do 3 sets of 12. While this exercise will help turn that back fat into hard muscle, you need to take your time and do it safely.

The Good Morning

Another great back exercise with a funny-sounding name. If you want to say goodbye to your back fat within three or four weeks, the “good morning” is a perfect addition to your workout regimen. With that said, it is dangerous, so unless you want to add back pains on top of your back fat, I’d be cautious.

With this workout, take a light barbell and place it over your shoulders. I don’t even need to remind you to take your time with it. Be sure to keep your feet shoulder width apart. Once the bar is safely mounted, straighten out your back. Soften your knees and drop your torso towards the ground.

Treat it almost as if you were bowing. Not exactly the traditional way of saying “good morning“, but let’s assume it anyway. Just pretend you live with a king. Once your torso area is parallel to the floor, bring yourself back up slowly. Like deadlifts, do 3 sets of 12 reps. If your spine is properly aligned while doing the “good morning”, it is a solid way to improve your back health and lose back fat.

Rowing Exercise

This is one of my favorite exercises. If you’re trying to get your back looking more muscular, you can’t ignore the power of rows. It’s one of the best cardio workouts around.

This will sound excessive, but if you were to row for a full hour, you could burn an estimated 600 to 800 calories. When using the machine, start by sitting down with your back straight gripping the handle tightly. Lean back, bend your elbows, and pull your weight. Once the rep is done, go back to your starting position and repeat. Since you’re going over and over in a quick-paced repetitive motion, it’s easy to tire yourself out.

Start by rowing for 10 minutes or so. This way, you’ll get your heart rate up without overdoing it. As you become more comfortable, try to increase the amount of time in your rows. If you maintain a decent speed, you’ll feel that sweat on your backside within moments. It’s definitely a ton of work, but it will put you on the path to losing that horrible fat.


If you want your entire body to sweat, head out for a run on a warmer summer day. A person who weighs around 120 pounds burns 11 calories per minute. Someone who’s 180 burns roughly 17 in a minute. You need to burn 3500 calories to lose a single pound. Not only will running help you burn fat, but it also makes your heart healthier, and builds your bones up.

A regular running routine strengthens your muscles, making many of the back exercises on our list much easier to perform. Experts call for 150 minutes of moderate aerobic exercise per week. As for your speed, if you’re in the ballpark of 160 pounds, running five miles per hour for 30 minutes will burn around 300 calories. Your back fat certainly won’t like that. It’s a beautiful day. Why don’t you put on those workout shoes and go for a run around the neighborhood? But before I continue,


Now back to our list of exercises you can do to lose back fat in 2 weeks.

Jackknife Exercise

This exercise works your love handles and lower back. To do a proper jackknife, lay on your comfortable mat. Turn onto your right side, with your legs stacked over each other. With your left hand tucked behind your head, squeeze your obliques together. Lift your left leg up towards your left arm. Bring your left arm toward your knee. You will feel tension throughout your back area. This means it’s working.

Repeat the motion several times. When you’re ready, switch over to the opposite side.

Lateral Raises

Another one of my favorite workouts! This works the muscles right underneath your neck. Lateral raises are workouts you can do with the magic of home dumbbells. Choose a weight you’re comfortable with. It’s best you pick one that’s easy to move around. I recommend you lift lighter weight with lots of reps. You will tone your back quicker this way. When you’re ready to start, stand up straight with a dumbbell in each hand. Have the weight placed at your side.

Spread your arms straight out, raising the weights. Elevate them until your arms are parallel with the floor. Try aiming for about 10 to 15 reps. Go for as many sets as you’d like.

Planking Exercise

Ah, those ever so popular planks. Planking has become one of the more reliable home exercises. All you really need is a comfortable floor and a strong core. Come to think of it, a strong core can be hard to come by. Only do this exercise if you’re really comfortable. Planks require strength and a heck of a lot of patience.

Most people see planking as a killer ab workout. What they don’t realize is that while they’re doing it, the plank is also stabilizing their back muscles. Over time, this will burn the fat away. Begin by placing a couple of dumbbells on the floor. Keeping a hand on each weight, position yourself as if you were about to do push ups. Again, make sure the weights are placed shoulder width apart.

While you’re in this position, be sure that your body is positioned in a full-on plank. If you’re new to planking, hold this position for 20 seconds or so. Not only will you feel that hardcore burn in your core area, but your back will also feel the wrath.

Do you have back fat? Would you consider any of these exercises after reading this article? Let us know in the comments below. I would love to hear from you.