Fitness expert shares four exercises to do at home that get rid of back fat for good

You can lose weight at home using basic equipment

Fitness guru Leon Bolmeer has shared four simple exercises to help banish back fat, a concern for millions of Brits.

A recent survey revealed that over half (53%) of UK adults are looking to boost their fitness levels, with 43% aiming to shed weight and improve their diet. The TikTok hashtag #HowToGetRidOfBackFat has already racked up a staggering 59 million views. Leon, who is the director of Geezer’s Boxing, has devised an easy workout specifically designed to target back fat and assist people in reaching their fitness goals.

The four exercises can be performed at home using basic, inexpensive equipment or even household items you have on hand, reports Bristol Live.

1. Supermans (3 sets of 12 reps)

Supermans have gained popularity recently, and for good reason. To perform these, lie face down on your mat with your arms extended overhead. Then, lift your chest, arms, and legs off the floor simultaneously, engaging your lower back muscles.

Ensure you hold this position at the top for a moment before lowering yourself back down to complete the exercise. Repeat for 12 reps, rest, and then complete 3 sets.

2. Renegade rows (3 sets of 10 reps each side)

For renegade rows, get into a plank position while holding onto your dumbbells, or something heavy, and placing your hands directly beneath your shoulders.

After that, you then row one dumbbell up towards your hip while stabilising your body with the other arm. To complete this exercise, lower the dumbbell back down and repeat on the other side. Aim for 10 reps on each side, rest, and complete 3 sets.

3. Bent-over reverse flyes (3 sets of 12 reps)

Bent-over reverse flyes are a very effective exercise when it comes to shifting that unwanted back fat. Stand with your feet shoulder-width apart, holding dumbbells or something heavy in each hand and use your hips like a hinge, gently thrusting backwards and forwards while keeping your back straight and knees slightly bent.

Then, lift both of your arms out to the sides, and squeeze your shoulder blades together before slowly lowering the weights back down and repeating the motion for 12 reps. Rest and complete three sets.

4. Resistance band pull-aparts (3 sets of 15 reps)

The pandemic lead to a surge in resistance band sales as people were forced to workout at home, but due to their effectiveness, they have continued to be a mainstay within the fitness industry. Resistance band pull aparts makeup the final exercise in this workout, and you need to stand with your feet hip-width apart, holding a resistance band in both hands in front of you.

After that, pull the band apart by moving your arms out to the sides, squeezing your shoulder blades together, then slowly return to the starting position and repeat for 15 reps. Rest and complete 3 sets.