While exercising in the gym or at home, some women forget to pay attention to their backs. You should know that the back also refers to important body areas. And not only because you have fat, from which you need to get rid, but because back muscles support your spine, aid daily movements, strengthen shoulders, chest, and core, and improve posture.

Today we have prepared a list of 15 effective moves for women to keep the back strong and skinny. Just add some of these moves to your workout routine to get your back into shape. Our 15 exercises will help you burn back fat, increase resting metabolic weight, and reduce risk of heart disease and osteoporosis. Surprised?

Do not forget that to get rid of back fat, you should combine your workouts with a healthy diet. You should avoid foods such as bread, flour pasta, fries, ready-to-eat noodles, rice noodles, fried chicken, frozen foods, processed food, potato wafers, biscuits, cookies made with refined flour and sugar, high GI fruits like mango and grapes, canned food, hormone-treated meat, and alcohol.

Your diet should include well-balanced meals that are full of protein, vegetables and fruits. Also, you can add a few complex carbs to your diet. Do not forget to drink plenty of water throughout the day to keep your body hydrated.

And now it’s time to feel a real burn! Roll out a mat, pull on your yoga pants, grab a bottle of water, and start performing our 15 effective moves for ladies to keep the back strong and skinny. And never forget that your back also needs your attention!

READ MORE: 17-minute workouts to get a flat tummy you can do at home

#1. Pull-Up

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Credit: BetterMe

#2. Reverse Dumbbell Fly

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Credit: BetterMe

READ MORE: 7 exercises you should do to get flat abs

#3. Back Extention

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Credit: BetterMe

#4. Russian Twist

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Credit: BetterMe

#5. Straight Tricep Kickback

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Credit: BetterMe

#6. Hammer Grip Row

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Credit: BetterMe

#7. Jump Rope

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#8. Push-Ups

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#9. Swimming

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#10. TYIs

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#11. Renegade Row

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#12. Bent Over Row

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Credit: BetterMe

#13. Dumbbell Row

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Credit: BetterMe

#14. Superman

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#15. Pike Push-Up

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Credit: BetterMe

READ MORE: This 30-day abs challenge can help you flatten your belly

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.

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