Back Fat Exercises

Back Fat Exercises

Here are the exercises that will help you lose back fat as seen in the video by Dr. Eric Berg DC – watch video Back Fat Exercises - YouTube Video

In the video, the doctor these exercises by different names so we’ve added names that might be a little more familiar. Print each exercise, writing your progress on the back of each page with every workout.*

Tap to go to Back Fat Exercise Instructions…

Back Fat Exercises – Plank with Leg Lifts

Plank with Leg Lifts

Image by: Frolic Through


  1. Start with a forearm plank.
  2. With your legs hip-width apart, lift your right leg to hip-height and hold for three seconds.
  3. Switch legs.
  4. Do 20 lifts per leg for 3 sets.

Variation: For a more difficult pose, lift your leg higher than your hips and hold for up to 10 seconds on each side.

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Back Fat Exercises – Side Plank Dips

Side Plank Dips

Image by: Everyday


  1. Start in a side plank (on your side, legs stacked on top of each other, elbow bent at a 90-degree angle, hips lifted off the ground)
  2. Drop your hips to the floor, then pull them back up.
  3. Repeat 10 to 12 times on each side.

Note: Focus on keep your back straight and butt tight.

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Back Fat Exercises – Side-Plank

Side Plank

Image by: CC0 Public Domain


  1. Begin in an extended arm plank position.
  2. Rotate your torso so your right hand is underneath your head.
  3. Place your left foot on top of your right foot.
  4. Extend your left hand up, into the air.
  5. Hold for 30 seconds.
  6. Switch to you left hand with left leg on the ground.
  7. Hold for 30 seconds.
  8. This completes one rep – aim for 8-10 reps.

Note: If you are having trouble, you can use a variation of the side planks. Put your top leg on the ground to stabilize you, if you need more leg support.

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Back Arch / Superman

  • Difficulty: Intermediate
  • Print

Image by: Human N


  1. Begin lying face down on a stability ball or a pillow with your arms straight and extended directly over the top of your head.
  2. Keep your legs straight and together.
  3. Simultaneously lift your arms, chest and legs up toward the ceiling.
  4. Keep limbs straight, but not locked. Your body will form a gentle curve.
  5. Hold for 30 seconds, then lower.
  6. Repeat 3 times.

Note: This strengthens your back for balanced abs and back muscles.

Please be careful with this exercise and see the note in the comment section of our article from Doctor Jonathan about the Superman exercise.

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* Check with your doctor before starting any exercise program. Let your doctor know which exercises you are planning for your exercise routine to be sure these exercises are right for you.

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