Back fats can be soo embarasing especially if you are a woman. They prevent you from wearing your favourite dresses an make you look chubby, but you can make back fats a thing of the past with these workouts
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1. Push-ups:

This basic move primarily works your chest, but it can actually be a great back exercise, too. Get into a standard push-up position with hands on the ground wider than shoulder- width apart. “When you lower into the contracted position, you’re actually engaging your back,” Stokes notes. So lower yourself slowly and really focus on that downward movement. Hold at the bottom for 3 seconds and push back up, contracting the chest.

2. Jumping ropes:

It might feel like you’re just working your shoulders, Stokes says, but they’re connected to your back, so it’s hitting that as well. Plus, it’s a great cardio workout that’ll burn fat all over.

3. TYI Exercise:

Lie on your stomach on the floor, or balance on a physio ball, holding 3-pound dumbbells in each hand. Engage your back and lift the chest a little. Then, move arms up and out into a T position, release, move into a Y position, release, and then move them into an I, arms touching out straight above your head. This is a great one for the rear delt, which is an important posture muscle, Stokes notes. Most people are very weak here, so use a super-light weight for this one.

4. Pull-Ups:

Your No. 1 line of defense against back fat? Pull-ups . “When women hear the word pull-up, I think everybody gets anxiety,” Stokes says, since they seem (and are) hard to do. “But there are so many other ways to mimic the movement of a pull-up.” Plus, there are some other very basic strength training moves you can do, both at home and at the gym, to get a killer back.Pull-ups: Your back is made up of many different muscles, and a pull-up is an all-encompassing exercise that tones and sculpts them all, Stokes says. But they’re hard, so people tend to shy away from them. If you can do a normal pull-up—gripping the bar with your palms facing out—that’s ideal. “That’s going to work more of your lat muscle and back,” says Stokes. A chin-up, where palms are facing you, is an easier option and it’s still going to work your back a bit, but it hits the biceps more, so make chin-ups your second option. Here are a few more ways you can modify a classic pull-up.

5.Practice Yoga:

Quality strength training and cardio are key, but yoga can help you take off back fat, too. The heart-pumping yoga routine is just what you need!

6.Renegade row:

Get into a plank position, arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight into your spine. Hold a 3-5-pound weight in each hand. Starting with one arm at a time, pull the weight back into a row movement, engaging the upper back and delts.

7. Dumbbell row:

Place one knee on a bench, couch or table with a light (3-5 pounds) weight in the opposite hand, slightly bending forward with back flat. Pull the arm back straight in a row motion, contracting your upper back, elbow skimming the side of the body as it moves. Do a full set of 12 and then switch arms.