Push ups are king.

Besides that, burpees, planks on your hands (different variations), lat pull down, reverse flys, back rows, rowing machine.

Anonymous wrote:I hate it, too, and am working on it just by losing weight everywhere. I don't mind weight in my rear and thighs. I hate tummy weight and back fat. MUST GO.

If you have had it your whole life it's probably here to stay. Even when I was overly thin in my late 20s I still had slight back fat and weight in my stomach (i.e., never a washboard abs).
After finally getting into a routine of weight training with a healthy diet, I look average, even tho some may say I am a bit overweight for my height I carry all of my extra pounds in my stomach and I have rolls on the back/sides. I hate it because I cannot wear tight shirts for that reason but at 50, I have given up focusing on it.

Losing weight overall.

But I’ve had luck toning it up a bit with planks, tri presses, and the best - hold a plank, then one hand at a time go down to forearm plank, then back up. Over and over for as long as you can do it.

Anonymous wrote: :cry:
Help me get rid of it through specific exercises.

You don't spot lose fat.

Vanquish machine!!

Downward facing dog. Sun salutations. And lose weight

Anonymous wrote:Are you post-menopausal? Totally common after a certain age. I ended up having to get a new bra to accommodate the back fat despite not gaining any weight. It feels like some of the extra fat shifts to the back after menopause.

Ugh, like everything just goes...yes, I am post menopausal.

Anonymous wrote:I have this too, but a normal BMI. Do you have a short torso?

Yes, as a matter of fact! I am an average sized woman, 5'6, with the body of a short person and my legs are longer. I look like I was made of spare parts, lol.

Are you post-menopausal? Totally common after a certain age. I ended up having to get a new bra to accommodate the back fat despite not gaining any weight. It feels like some of the extra fat shifts to the back after menopause.

If you have a normal BMI, try doing more lat pull-downs, planks (normal and side), and push-ups

I have this too, but a normal BMI. Do you have a short torso?

I hate it, too, and am working on it just by losing weight everywhere. I don't mind weight in my rear and thighs. I hate tummy weight and back fat. MUST GO.

You can’t - you just need to lose weight.

rowing machine.

https://www.womenshealthmag.com/uk/fitness/fat-loss/a29202869/how-to-get-rid-back-fat/

Help me get rid of it through specific exercises.