15 At-Home Back Fat Exercises You Can Do After Pregnancy

Do you want to learn how to get rid of back fat?

While you can’t spot reduce fat, exercise can help strengthen and tone the muscles in the back to improve its appearance.

As an OBGYN and postnatal fitness trainer, I’ve helped hundreds of new moms address post-pregnancy body changes through safe, effective exercise.

Here are 15 of the most effective exercises you can do from home to tone and strengthen your upper and lower back.

I’ll explain exactly how to execute each movement with proper form, reps, and tips for beginners.

15 Back Fat Exercises You Can Do Without Equipment (Good For Beginners)

You’ll need minimal equipment like a towel or resistance band for specific exercises..

**Special Considerations if You Have Diastasis Recti or Pelvic Floor Dysfunction **

First, I want to provide an important disclaimer before you begin these back exercises:

If you have diastasis recti (abdominal muscle separation) or pelvic floor dysfunction, please consult your doctor first. You may need to modify or avoid these exercises.

Some exercises can worsen these postpartum conditions if your core and pelvic floor have not fully healed.

I’ve designed safe prenatal/postnatal workout programs accounting for common post-baby body issues.

Check out my Diastasis Recti Program or Pelvic Floor Repair Guide before trying challenging core moves too soon postpartum.

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Exercises On Your Stomach

Prone Lat Pull Down

The first exercise is the prone lat pull-down.

This exercise will strengthen your lats, posterior shoulders, and upper back area.

Here’s how you do it:

• Lie face down on the floor.
• Raise your arms overhead with your thumbs up toward the ceiling.
• Next, retract your shoulder blades (aka scapulae) and bring your elbows down by your sides as if you wanted to place your elbows in your back pocket.
• Hold this contraction for 1 second and return to the starting position.
• Keep your glutes engaged the entire time, and DO NOT arch your lower back.

How many repetitions should you do?

• 12-15 repetitions per set

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Prone Thoracic Extension

Next up are prone thoracic extensions.

This exercise will improve your thoracic mobility while simultaneously activating your upper back muscles.

This move is one of the best ways to obtain good posture in your upper back!

Here’s how you do it:

• Lie face down on the floor with your hands cross-linked behind your head.
• From here, make sure you squeeze your glutes and engage your core.
• Lift your head and upper chest off the mat by arching at the upper back ONLY.
• Hold this position for 2-3 seconds and go back down.
• Do not let your low back arch at all.
• You may have a short range of motion at first. That’s ok. Work within your current abilities.

How many repetitions should you do?

• 10-12 repetitions per set

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Superwoman

The following exercise is my favorite: the superwoman. It focuses on strengthening both the upper and the lower back muscles at the same time.

You also do it in a prone position (lying face down).

Here’s how you do it:

• Lie face down on the floor with your arms extended overhead.
• Brace your core and squeeze your glutes.
• From here, lift both arms straight into the air while lifting your feet off the floor.
• Keep your elbows and knees straight, and hold this position for 1-2 seconds.
• Slowly return to the starting position and repeat.

How many repetitions should you do?

• 10-12 repetitions per set

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YTW

Next is the YTW. This exercise strengthens the posterior shoulder, the lower trapezius, and the rhomboids.

Here’s how you do it:

• Lie face down on the floor with your arms extended overhead and thumbs facing the ceiling.
• Separate your arms to create a “Y” shape like the YMCA song.
• Lift your arms off the floor by squeezing your upper back muscles together. Hold this contraction for 2 seconds.
• Next, bring your arms directly out towards your sides. This is the “T” position. Again, lift your arms off the floor (thumbs facing up) and hold this contraction for 2 seconds.
• Lastly, bend your elbows and hold them close to your side to create a “W” shape. Hold that contraction for 2 seconds and repeat.

How many repetitions should you do?

• 6-8 repetitions in each position per set

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Towel Slide Pulldowns

The last exercise you will do on your stomach is the towel slide. This is similar to the lat pulldown you see in regular gyms.

Any old towel will do.

This exercise will strengthen your lattisimus muscles.

Here’s how you do it:

• Lie face down on the ground and hold a towel in your hands overhead.
• Brace your core and squeeze your glutes.
• Arch your upper back and slide the towel towards your chest by squeezing your scapulae together.
• Slowly return the towel overhead by sliding it along the floor.
• Repeat.

How many repetitions should you do?

• 12-15 repetitions in each position per set

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Exercises On Your Back

Now, we transition to lying down on our back.

Here are the best back exercises while supine.

Bridge Press Ups

The bridge press-up is a great way to improve mobility while developing your back muscles.

It is also a great way to train your core muscles.

This exercise does require good mobility. But you can still train it even if you are not very flexible.

Just work with whatever range of motion you possess.

Here’s how you do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hand’s palm down by your head, with your fingers pointing toward your heels.
• As always, squeeze your glutes and brace your core before each repetition.
• Press your hands down as you lift your butt off the ground.
• The ultimate goal is to straighten your elbows completely at the movement’s top.
• Control your body back to the starting position.

How many repetitions should you do?

• 10-12 repetitions per set

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Supine Bodyweight Flys

The supine bodyweight fly is one of the best exercises for targeting the posterior deltoids and the upper back.

While it may look simple, please don’t underestimate how challenging it could be.

Here’s how you do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your arms directly out to your sides with your elbows straight and thumbs up toward the ceiling.
• Next, press your fists into the ground to elevate your upper back off the floor.
• Hold this contraction for 2-3 seconds before releasing the tension.
• Repeat.

How many repetitions should you do?

• 12-15 repetitions per set

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Exercises On Your Hands Or Knees

The following two exercises are in the quadruped position.

Quadruped Straight Arm Pulldowns

First, is the straight arm pulldown.

It strengthens the lattisimus muscles, as well as your core.

You’ll need a towel and a sleek floor that will allow the towel to slide.

Here’s how you do it:

• Assume a quadruped position (on your hands and knees).
• Place a towel underneath both your knees.
• Next, place your hands as far out in front of you as possible with your palms flat on the floor and elbows straight.
• From here, brace your core and pull your body forward by pressing your hands back and down on the floor.
• Pretend you are trying to touch your knees with your hands without letting your palms leave the ground or bending your elbows.
• Your lower body should slide along the floor towards your hands.
• Replace your hands out in front of you again and repeat.

How many repetitions should you do?

• 6-8 repetitions per set

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Plank Rows (AKA Renegade Rows)

Next up is the plank row, my other favorite exercise. This great exercise will train your entire body, not just your back muscles.

Feel free to do this exercise with light dumbbells or just your body weight.

Here’s how you do it:

• Get into a plank position with your feet together and your hands shoulder-width apart.
• As always, keep your core tight and your glutes activated.
• From here, pick up one hand (with a dumbbell if using) and bring your elbow up toward your chest in a straight line.
• Next, rotate your upper body and bring that hand toward the ceiling.
• Hold this position for 1-2 seconds and return to the plank.
• If this exercise is too challenging, you can do it from your knees.

How many repetitions should you do?

• 8-10 repetitions per side.

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Standing Back Exercises

In this next section, we will review back exercises you can do while standing.

Wall Pulls

The first one is the wall pull.

This exercise will strengthen your rhomboids, trapezius, lattisimus, and biceps.

Here’s how you do it:

• Find a sturdy door frame (or a pole) that you can use to support yourself.
• Grab the door frame with both hands and straighten your elbows.
• The closer you place your feet to the edge, the harder the exercise.
• Pull yourself toward the door frame until your chest makes contact.
• Hold this position for 2 seconds, and focus on squeezing your back muscles.
• Slowly extend your elbows and repeat.

How many repetitions should you do?

• 12-15 repetitions per set

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Bent Over W’s

You should be familiar with the W exercise at this point.

We will perform it from a bent-over position to change the angle and increase the intensity of the movement.

You can also hold on to some weights in each hand.

Here’s how you do it:

• Stand with your feet shoulder-width apart and bend at your waist.
• Bend until your back is parallel to the floor or as far as possible.
• Do not arch or round your spine.
• Your knees should have a slight bend to them.
• Next, bend your elbows and hold them close to your sides.
• From here, externally rotate your arms to create a ‘W’ shape.
• I want you to SQUEEZE YOUR UPPER BACK muscles hard.
• Hold this position for 3 seconds and release.

How many repetitions should you do?

• 12-15 repetitions per set

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Scapular Wall Slides

Scapular wall slides are a little-known exercise that engages many key back muscles, especially the middle back.

It’s also great for improving scapular mobility and keeping your shoulders healthy.

Here’s how you do it:

• Stand with your back against a wall, making four points of contact – your head, upper back, lower back, and butt.
•  Keeping your lower back flat on the wall the entire time is important.
• Place the back of your hands against the wall by your head.
• Next, slide your arms up the wall as slowly as you can.
• Do not let your elbows, wrists, or hands come off the wall, which is very difficult.
• Go as far as you can, then slowly reverse the move.
• Repeat for repetitions.

How many repetitions should you do?

• 8-10 repetitions per set

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Back Exercises With A Resistance Band

All of the exercises up to this point require no equipment.

But there is one investment you should make to increase the number of back exercises you can do.

Get yourself a pair of resistance bands!

Bands are an easy way to add resistance, difficulty, and variety to your training.

The best part?

They are affordable and lightweight. That means you can take them anywhere and get a great workout in.

This is the set of bands I recommend from Amazon

Now, let’s get to the exercises.

Band Pull Aparts

The first exercise is the band pull apart. This exercise is simple yet effective at helping improve your posture and activate your upper back.

Let’s start with the lightest band first.

Here’s how you do it:

• Grab both ends of the band and hold it up by your chest.
• Keep your palms facing up toward the ceiling.
• Next, pull the band apart without bending your elbows.
• Keep going until the band touches your chest.
• Hold this contraction by squeezing your upper back muscles together.
• Slowly release and repeat.

How many repetitions should you do?

• 12-15 repetitions per set

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Band Seated Rows

The next exercise is the seated row. The next exercise is the seated row. This exercise is similar to the one you would do at the gym.

Instead, you can do it from the comfort of your own home and get the same effect.

Here’s how you do it:

• Sit on the floor with your legs straight out in front of you.
• Place the middle of a band around your feet and grab the two ends.
• Keep your back straight, and don’t let it round.
• Brace your core and begin pulling the band toward your waistline.
• Drive your elbows back and focus on squeezing your upper back muscles together.
• Hold the contraction for 1-2 seconds.
• Slowly release and repeat.

How many repetitions should you do?

• 12-15 repetitions per set

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Deadlifts

Last but not least, it is one of the best exercises ever.

That’s because it trains and develops so many different muscle groups simultaneously.

Including the glutes, hamstrings, core, lower back, and upper back.

All you need is a medium-sized band to do it.

Here’s how you do it:

• Stand in the middle of the band, ensuring an equal length on both sides of your feet.
• Bend down and grip both loops with your palms facing each other.
• Next, straighten your back, and push your butt back to feel the tension in your hamstrings.
• From here, brace your core and stand tall by extending your hips and knees.
• YOUR BACK must STAY FLAT the entire time. Also, keep your chin down.
• Squeeze your glutes to finish the lift.
• Slowly return down.

How many repetitions should you do?

• 10-12 reps per set

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See The Video Of These Exercises Below!

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If you’re ready to start a comprehensive at-home upper body workout routine, check out

The Postpartum Trainer’s Arm Toning Workout Guide!

 It includes 30 exercises to tone your upper body and a 6-week workout plan to get you started!

GET IT NOW

Bonus Exercise: Walking

Walking is one of the best ways to stay active and burn calories consistently. It won’t specifically target back fat, but regular walking can help you lose overall body fat.

A combination of walking, resistance exercise, and improving your nutrition will give you the best chance of losing weight.

How much walking should you do?

At least 20 minutes a day on most days of the week. Or, you can walk 5000 to 7500 steps daily for the best results.

Putting It All Together

Great job making it through those back exercises!

Let’s do a quick recap:

• Choose four back exercises and perform three sets of 10-15 reps per movement
•  Focus on proper form
•  Target working out 2-3 days each week with rest days in between
•  Use resistance bands to add difficulty as you build strength
•  Listen to your body, and don’t overexert if any move causes pain

Based on my experience training new moms, I recommend starting with 10-15 reps. This rep range allows you to focus on good form before increasing intensity.

Remember that you’re making positive steps towards building strength and muscle tone each workout.

In the comments, let me know which exercise you find most effective as you start this regimen targeting back fat reduction!

Nutrition Guidelines For Fat Loss

While this guide focuses on exercise, diet plays an even bigger role in fat loss. To complement your new workout plan, be sure to also:

• Increase lean protein intake to retain/build muscle
• Drink more water and less sugary drinks
• Increase high-fiber foods to help keep you full
• Choose whole grains over refined/processed grains
• Maintain a reasonable calorie deficit

For more detailed diet tips, check out my Postpartum Nutrition Guide here.

What to Realistically Expect

While diet and exercise CAN reduce body fat, spot-reducing back fat is difficult. (source)

Where and how quickly you lose fat depends on genetics and hormones.

But stay consistent, focusing on the controllable

• your workouts,
• nutrition,
• sleep, and
• stress management.

It once again comes down to being in a calorie deficit through diet and full-body exercises. (source)

I often have to guide women in setting realistic goals for losing fat postpartum.

Gradually you’ll see less fat, a more toned figure, and feel proud knowing you’ve made positive changes.

Is cardio helpful for losing fat?

Cardio is a great way to stay in shape and burn calories, but it is not the best way to lose back fat. Your nutrition is the most essential factor.

That said, I still recommend you regularly do some form of cardio to live a healthy life.

These include:

• brisk walking
• running
• high-intensity interval training (HIIT)
• swimming
• and more.

Final Words On Getting Rid Of The Bra Bulge

So there you have it. Those are the best exercises you can do at home to improve the appearance of your back.

Remember, exercise alone WILL NOT help you lose weight.

You will need a multi-channel approach to lose excess fat the right way!

The fundamental lifestyle changes include:

• A healthy diet (with a variety of food groups)
• A calorie deficit (aka decreasing your calorie intake)
• Physical activity such as strength training and cardio
• Patience – trust the process!

Now I want to hear from you.

Which of these movements will you include in your workouts?

What other body parts would you like to exercise?

Comment below and let me know!

Exercises For Other Muscle Groups

• Best Exercises to Get Rid of Your Bat Wing Arms
• Can Exercise Help Lift Saggy Boobs? Try These 9 Exercises
• The Muffin Top: 9 Best Exercises To Target Your Love Handles
• How To Get Rid Of Saddlebags: Best Exercises For Outer Thighs

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Brittany Robles, MD, MPH, CPT

Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.

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References:

1. Ramírez-Campillo R, Andrade DC, Campos-Jara C, Henríquez-Olguín C, Alvarez-Lepín C, Izquierdo M. Regional fat changes induced by localized muscle endurance resistance training. J Strength Cond Res. 2013 Aug;27(8):2219-24. doi: 10.1519/JSC.0b013e31827e8681. PMID: 23222084.

2. Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.

3. Lin X, Li H. Obesity: Epidemiology, Pathophysiology, and Therapeutics. Front Endocrinol (Lausanne). 2021 Sep 6;12:706978. doi: 10.3389/fendo.2021.706978. PMID: 34552557; PMCID: PMC8450866.