6 Best Moves to Get Rid of Side and Back Fat

Reverse fly moves and standing twists lead the way into Supermans, renegade rows, seal jacks, and dumbbell rows for a well-rounded workout that targets every inch of your back and promises a leaner, more toned look.

Equipment Needed: light dumbbells (5-8 lbs), yoga mat, interval timer

What to Do: Perform each exercise for 1 minute at an above average pace. Rest 30 seconds in between rounds. Perform this workout 2 times a week on non-consecutive days to start seeing results.

Beginner Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Reverse Fly
2. Standing Twist
3. Alternating Superman
4. Renegade Row
5. Seal Jacks
6. Bent-Over Dumbbell Rows w/ Twist


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