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Back Fat Workout at Home in Dubai: 6 Exercises to Banish Back Fat

Back Fat Workout at Home in Dubai: 6 Exercises to Banish Back Fat

Table of Contents

Back Fat Workout at Home in Dubai: 6 Exercises to Banish Back Fat


Do you live in Dubai and suffer from back fat? Are you looking for a simple, effective, and convenient back fat workout to do at home? Good news: you can get rid of back fat with a few simple exercises. Here are six workouts to help you to reduce back fat in no time!



1. Plank


The plank is a great exercise that helps build strength in your core and can be effective in reducing back fat. To perform a plank, get into a push-up position, with your arms straight and your core tight. Hold this position for as long as possible, at least 30 seconds if you can. Increase the time you hold the plank as you get stronger.



2. Reverse Fly


Reverse flys target your back muscles and will help to reduce back fat. You can do this exercise without any equipment, or you can use light weights for extra resistance. Stand with your feet hip-width apart and your core tight. With a slight bend in your knees, bend at the hips and lean forward. Lift your arms out to the sides, squeezing your shoulder blades together as you do. Slowly lower your arms down and repeat.



3. Chest Fly


Chest flies are a great exercise for overall strength in your upper body and can help reduce back fat. To perform this exercise, you will need a pair of light weights. Sit or stand with your feet hip-width apart and your core tight. Hold the weights together in front of you and then raise them out to the sides, focusing on squeezing your shoulder blades together as you do. Slowly bring the weights back together and repeat.



4. Bent Over Row


Bent over rows are an excellent exercise for targeting your back muscles and burning back fat. To perform the exercise, hold a pair of light weights with your arms straight. Hinge at the hips and lower your chest towards the ground, making sure your back remains straight. Pull your elbows straight back and squeeze your shoulder blades together. Lower the weights back down and repeat.



5. Push-Ups


Push-ups are an effective exercise for reducing back fat. Begin in a high plank position, with your arms straight and your core tight. Slowly lower down into a push-up position, keeping your elbows close to your body and keeping your core tight. Push back up to the starting position and repeat.



6. Wall Sit


The wall sit is a great exercise for targeting your core and burning back fat. To perform the exercise, stand with your back against a wall and slide down so your legs are bent at a 90-degree angle. Hold this position for as long as you can, at least 30 seconds. Increase the time you hold the wall sit as you get stronger.



MYFITAPE & Professional Training


MYFITAPE offers personal and online training services in Dubai to help you achieve your fitness goals, including reducing back fat. A personal trainer can work with you to create an individualized fitness plan that will help you work on target areas such as your back. With the right plan and motivation, you can reduce back fat and build a stronger, healthier you!

How many times a week should you perform this back fat workout routine to see maximum results?

For maximum results from this back fat workout routine, you should perform it 3-4 times a week.

How long does it typically take to see results from a back fat workout routine at home?

The amount of time it takes to see results from a back fat workout routine at home depends on several factors, including the intensity of the workouts, dietary habits, and overall fitness level. Generally, it may take anywhere from one to three months to start seeing results. However, it could take longer for individuals who are just beginning to work out or have limited experience with exercise. To maximize results and minimize time, it’s important to engage in a consistent workout routine that focuses on strengthening the muscles in the back and eating a balanced, healthy diet.

Are there any modifications for these exercises that pregnant women or those with injuries should be aware of?

Yes, pregnant women should avoid contact sports, such as football, but moderate physical activity should be encouraged. Women with injuries should consult a healthcare provider before engaging in any physical activity to ensure their safety. They may need to modify or avoid certain exercises or movements and substitute them with low-impact activities.

What are some other lifestyle changes that can be made to complement this workout in reducing back fat?

In addition to the workout outlined above, some other lifestyle changes that can be made to reduce back fat include:







  • Watching your caloric intake and/or following a calorie-controlled diet


  • Getting enough sleep each night


  • Limiting alcohol intake


  • Doing moderate-intensity cardio exercise on a regular basis


  • Including strength training in your regular workout routine


  • Reducing stress levels, either through relaxation techniques or some form of physical activity


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