Exercises to Remove Back Folds in Women

Strength-training exercises can help flatten your back folds.

Strength-training exercises can help flatten your back folds.

Back folds are not a positive asset and can cause you to be self-conscious and even uncomfortable in your own clothing, especially in a tight-fitting bra or top. Unfortunately, it is not possible to specifically target the fat in your back and remove your back folds. You can, however, combine a healthy diet and cardiovascular activities with targeted strength exercises to help you to lose excess fat throughout your body and tone and tighten your back.

Bent Over Row

Hold a dumbbell in each hand with your palms facing your torso.

Bend forward at the waist until your torso nears horizontal, keeping your back straight. Bend your knees slightly and allow your arms to hang straight toward the floor, parallel to your legs.

Exhale as you lift the weights toward your chest by bending and lifting your elbows as high as possible. Keep your elbows close to your body.

Slowly lower the weights back to the starting position as you inhale.

Reverse Fly

Sit on an exercise bench with your knees bent and feet flat on the floor. Hold a dumbbell in each hand.

Keeping your back straight, bend forward at the waist 45 to 90 degrees and allow your arms to hang toward the floor next to your lower legs.

Exhale and slowly raise the weights up and out until they reach shoulder level. Maintain a slight bend in your elbows throughout the movement.

Lower the weights back to the starting position as you inhale.


Lie face down on an exercise mat with your arms extended overhead, palms facing and your legs extended to the rear with your toes pointed.

Contract your abdominal muscles to stabilize your back and core.

Lift your legs 2 to 3 inches off the floor while simultaneously lifting your arms. Keep your arms and legs straight as they float above the floor.

Hold the position for a count of five as you breathe normally.

Slowly lower back to the floor.

Items you will need

  • Dumbbells
  • Exercise bench
  • Exercise mat


  • Exercises for removing back folds should be performed on two to three nonconsecutive days per week.
  • Perform two to three sets of eight to 12 repetitions of each exercise.
  • Begin each workout with a five- to 10-minute warm-up to help prevent injury and improve performance.
  • The American College of Sports Medicine recommends that overweight adults get at least 45 minutes of exercise per day to facilitate weight loss and prevent weight regain.


  • To avoid injury, abstain from jerky motions and aim instead for slow-controlled movements.
  • Consult with your health care provider before beginning a new exercise routine.

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About the Author

Jen Weir writes for several websites, specializing in the health and fitness field. She holds a Bachelor of Science in exercise science from Montana State University, is an NSCA-certified strength and conditioning specialist and maintains a personal trainer certification from the American College of Sports Medicine.

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