Get fit in 15 minutes: The best exercise for banishing back fat

Get fit in 15 minutes: The best exercise for banishing back fat and smoothing a bra-strap bulge

  • Celebrity trainer Nadya Fairweather reveals the best exercise to banish back fat 
  • Nutritionist Shona Wilkinson advises pairing the work out with a diet rich in fibre
  • Stylist Alexandria Dale shared a selection of items to wear for the fitness routine


To banish back fat, try a ‘reverse fly’, says celebrity personal trainer Nadya Fairweather ( This will work your upper back and shoulders.

Start with your right hand and right knee on a bench. Position your left foot on the floor and hold a weight in left hand. 

Keeping a long arm, lift your arm out like an aeroplane to shoulder height and lower back down. 

Make sure the weight isn’t too light. Go for 12-15 reps on each side. Keep alternating and aim for three sets in total.

Celebrity fitness trainer Nadya Fairweather, recommends this ‘reverse fly’ exercise (pictured) to banish back fat


Your diet is also key for smoothing a bra-strap bulge, says nutritionist Shona Wilkinson (

Eat plenty of oats: they are packed with fibre, which helps to slow down digestion and reduce appetite. As this type of fibre is water soluble, it binds with, and helps prevent, the absorption of fats.

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Apples contain a fibre called pectin, which combines with fat and therefore reduces how much you absorb. It’s a good idea to eat an apple around half an hour before a large meal, to help remove the fat from your body more quickly.

Green tea contains antioxidants called catechins. These are known to help increase your metabolism, thereby helping you burn more calories. Go for a good-quality green tea which will contain a higher concentration of catechins.


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