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How to Work Out Back Fat Obliques & the Upper Butt

author image Heather Topham Wood
Heather Topham Wood is a seasoned writer whose work has appeared in numerous publications, including USA Today, Gadgetell, Feel Rich and Step in Style. Heather is a published novelist with six Amazon bestsellers and a contract through Crescent Moon Press. She holds a bachelor's degree in English from TCNJ.
How to Work Out Back Fat Obliques & the Upper Butt
A woman is sitting on an exercise ball.

If you want to look good from behind, you should add in exercises that focus on the obliques, butt and back. Although strength-training workouts can tone these areas, you need to follow a healthy diet and participate in regular cardio exercise as well. Aim to spend at least three days each week strength training for 45 minutes or more. Before you start a new exercise routine, speak to your doctor about any medical concerns.

Barbell Rows

Step 1

Choose a barbell weight you are comfortable with to perform rows. If you are new to exercise, pick a very low weight and concentrate more on your form as you learn the move.

Step 2

Place your feet shoulder width apart. Grasp the barbell with an overhand grip. Stand upright and allow the barbell to rest below your pelvic bone.

Step 3

Pull the barbell to your chin. Your body should remain stable as you lift the weight. Elbows should remain to the sides as you complete the motion.

Step 4

Return the barbell to the starting position. Perform two sets of 10 to 15 reps to work the upper back and shoulders.


Step 1

Lie flat on your back with your feet resting on a stability ball. Place your feet slightly apart with your toes pointing to the ceiling. This position prepares you to complete a stability ball bridge, an exercise that works the back, butt and obliques.

Step 2

Contract your ab muscles to push your back into the floor. Contract your glutes as well as you lift your hips off of the floor. Stop the motion once your legs and hips are parallel.

Step 3

Lower your body back to the floor to return to the starting position. Start off by doing one set of six to eight reps.

Kick Backs

Step 1

Stand with your legs shoulder width apart. Squat down as if you are sitting in a chair.

Step 2

Move your right leg behind your body as you extend both arms forward. Return to a squatting position and alternate sides.

Step 3

Do two to three sets of 10 or more reps for this exercise. You will work your quads, abs, back and butt during this move.

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