Portrait of the back of a healthy womanBack fat, or bra bulge, can change the way you look in your favorite sweater. Get rid of it with exercise and targeted moves that slim your silhouette.

Start with cardio

Reduce back fat with cardio exercise that burns calories and helps you lose weight overall. HIIT (High Intensity Interval Training) is the best way to torch mega calories quickly. Instead of working out at the same pace for 30 minutes, alternate periods of high and low intensity throughout. For example, run as fast as you can for 30 seconds then walk for 60 seconds. The length of intense exercise will depend on your current fitness level. If you can’t run full out for 30 seconds go for 10 instead. HIIT also helps you boost metabolism and burn more calories for up to 24 hours after exercise.

Add these moves to blast back fat

Boxing – Tones your back and get the heart rate up, too. As a bonus boxing is a terrific stress buster.

young woman doing back exercisesRowing – If you skip the rowing machine you are missing out on a full body workout. Rowing uses muscle groups in your entire body, including your back. It’s a great cardio exercise, too.

Bent-over fly’s – Hold a dumbbell in each hand. Bend from your hips and fully extend both arms to the side until they are parallel with your shoulders.

Alternating dumbbell row – Hold dumbbells with palms facing away from your body, and stand with feet shoulder-width apart. Bend at your knees and hips, and lower your upper body until it’s almost parallel to the floor. Keeping your abs engaged, bend your left elbow and pull the weight to the side of your torso. Lower your left arm slowly as you bend your right elbow and perform a row on the other side. Repeat for 10 to 15 reps total.

Side forearm plank – Lie on your right side with back straight and left foot stacked on top of the right foot. Lift your body. Support should be provided by your forearm and bottom foot. Hold for 10 to 30 seconds. Repeat for two sets.

Dumbbell shrug – Hold a dumbbell in each hand and lift your shoulders (as if shrugging), then lower them. Avoid rounding the shoulders as you roll.

Don’t forget diet. Choose foods that support your fat and weight loss goals so you don’t undo your good workout work at the table. Stay encouraged. With this plan you can expect a significant reduction in back fat in about a month.