15 Minute Back Fat Routine

Let’s work on that back with exercises that will tone, strengthen, and reduce back fat. These moves will help you achieve a sculpted back and improve your posture. Get your mat, grab your weights, and let’s get started!

Equipment:

• Yoga mat
• Light weights
• Resistance bands

Workout:

1. Bent Over Rows

• Reps: 15
• Equipment: Light weights
• Instructions: Stand with feet hip-width apart, bend at the hips, and let the weights hang down. Pull the weights towards your ribcage, squeezing your shoulder blades together, then lower back down.

1. Reverse Flyes

• Reps: 15
• Equipment: Light weights
• Instructions: Stand with feet hip-width apart, bend at the hips, and let the weights hang down. Lift the weights out to the sides, keeping a slight bend in your elbows, then lower back down.

1. Supermans

• Time: 1 minute
• Equipment: None
• Instructions: Lie on your stomach with arms extended in front of you. Lift your arms, chest, and legs off the ground, hold for a few seconds, then lower back down.

1. Resistance Band Pull Aparts

• Reps: 20
• Equipment: Resistance band
• Instructions: Hold a resistance band with arms extended in front of you. Pull the band apart, bringing your hands out to the sides, then return to starting position.

1. Plank with Shoulder Taps

• Reps: 15 per side
• Equipment: None
• Instructions: Start in a plank position. Lift one hand to tap the opposite shoulder, then return to plank. Repeat on the other side.