Your boyfriend invites you to go to a resort with him. Bikini, cocktails… What could be better?! You are confused because of the problems you have with your body. Due to back fat you can not wear backless dresses or bikinis.

Do not worry! We want to help you! Let’s discuss back fat and how to reduce it.

Unhealthy lifestyle, wrong diet and life without workouts are all these factors that cause back fat. First of all you have to stick to a diet. Eat healthy food (more fruit and vegetables) and drink more water. And remember – NO junk food! Next, you must add a 30-minute cardio session to your daily routine. If you are feeling really hardcore, beef it up to 6 days a week.

One of the ways you can get your back ready, for those summer backless dresses and bikinis for the beach or pool, is to focus on toning the muscles in your upper and middle back. We’ve prepared 8 simple exercises that can reduce back fat. Wear your sports outfit and your favorite running shoes and do a workout. Whilst performing the exercises do not forget to drink water during and after finishing the workout in order to keep your body hydrated.

Let’s start our journey to the ideal body!

READ MORE: The 28-Day Squat Challenge To Get A Bum You Desire

#1. One leg hip raises

Credit: BetterMe

Credit: BetterMe

#2. Ball pushups

Credit: BetterMe

Credit: BetterMe

READ MORE: 3 effective exercises to tone your arms without weights

#3. Back extension

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Credit: BetterMe

#4. Step-ups with dumbbells

Credit: BetterMe

Credit: BetterMe

#5. Bird Dog

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Credit: BetterMe

#6. Burpee

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Credit: BetterMe

#7. Lower back sretch

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Credit: BetterMe

#8. Pilates swimming

Credit: BetterMe

Credit: BetterMe

READ MORE: Effective arm exercises for women can help to lose arm fat

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.