How to Use Exercise to Get Rid of Back Fat

By Conqueror Team

Do you have back fat that you want to get rid of? You’re not alone! Many people struggle with this issue, but there is hope. Exercise is one of the best ways to reduce back fat and tone up your body. In this blog post, we’ll discuss how to use exercise to get rid of back fat.

Rowing Machine Exercises

Rowing machines are great for targeting back fat because they engage both your upper body and core muscles. To maximize your results, begin with 15-20 minutes on the rowing machine, alternating between high-resistance and low-resistance setting every two minutes. This will help keep your muscles engaged throughout your entire workout and burn more calories in less time. For an added challenge, add in arm circles or bicep curls while rowing to really work those arms!


Pull-ups are another great way to target back fat as they engage several muscle groups in your upper body including the lats, triceps, biceps, rear deltoids, rhomboids and trapezius muscles. Start by doing as many pull-ups as you can with proper form (make sure not to swing or sway) for one set. Rest for 30 seconds before repeating this process two more times for a total of three sets. As you get stronger, increase the number of reps each set or add weight training bands to make it tougher!

Yoga Poses

Yoga poses like cobra pose (bhujangasana), bow pose (dhanurasana), locust pose (salabhasana), bridge pose (setu bandha sarvangasana), up dog (urdhva mukha svanasana) are all great ways to strengthen and tone your back muscles while helping burn away any excess fat around them. Try adding these poses into your regular yoga routine or do them separately when you have some extra time – they’ll help lengthen those tight muscles while burning off any stubborn back fat.

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One thought on “How to Use Exercise to Get Rid of Back Fat

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  1. Bandhas are essentially static postures which constricts a certain part of the body thereby re-directing the flow of blood and lymph to other parts. Bandhas are performed in order to channel prana in the body. Bandhas are included in the type of Pranayama. The practice of bandha requires more conscious effort. The duration of bandhas is lesser than mudras because they are practiced mostly with Antar-kumbhaka phase.

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