How to get rid of back fat

Ladies, bring sexy back and banish annoying bra bulge and back fat for good with these key moves.

The area between the armpits and chest tends to get neglected, resulting in the pesky bulge that appears around a bra, bathing suit, or tank top. The following exercises will not only help tone your back muscles, but prevent injuries and pain as well.

The main muscles worked in this routine are:


These muscles are also so important for improving your posture. Strengthening these muscles will help to keep you from slouching your shoulders forward and will allow you stand tall and confident—an added bonus in that dress!

Workout to Blast Back Fat

Add these exercises to your workout routine 2-3 times per week and you will feel stronger in no time! Perform each exercise for 15 repetitions, and complete 3-4 sets per workout.

Dumbbell Pullovers

Pull-Overs.gifHold a heavier dumbbell (15-20 pounds is a great starting point) and lie over a stability ball or on a bench. Make sure your head and shoulders are on the ball (or bench), as shown above. Lift the dumbbell straight up to the ceiling, holding it by each end. Engage the abdominals as you extend the arms overhead and back behind you, as if you were hinging from your shoulders. Make sure you don’t arch the back and keep the abs tight. Use the back of the shoulders, right where your bra line is, to pull the weight back up, directly over your chest.

Resistance Band Pulls

Band-Pulls.gifChoke up onto the tubing of a resistance band so that there is resistance when your arms are shoulder width apart. Bring your arms to shoulder height and relax the shoulders down your back. Begin by squeezing the shoulder blades together as you pull the arms out to the side in a “T” position. With control, bring the arms back to shoulder width.

Dolphin Push-ups

Dolphin-Push-Ups.gifUsing a mat, start in a plank position on your elbows, with your palms flat on the floor and your forearms parallel to each other. Your shoulders should be directly over your elbows and your abs should be tight. Engage the abs even more to lift the hips up and shift the shoulders back, and lower the heels towards the floor. It should almost be as if you were in downward facing dog, as in yoga, only on your elbows. Use the shoulders and abs to shift the weight forward into your plank position, making sure you don’t lower the hips too much.

Rear Delt Flys

Rear-Flys.gifStart by standing with your feet hip-distance apart and holding dumbbells with your palms facing in towards each other. Keep your back straight as you hinge from your hips and lower your torso so that it is parallel to the floor. Rotate your arms so that your palms are facing in, and slightly bend your elbows, as if you were hugging a giant stability ball. Keep the arms rounded as you squeeze your shoulder blades together to raise the arms out to the sides, and control to lower the arms back down. Make sure to keep the neck and shoulders relaxed as you raise the arms.

Wide Rows

Wide-Rows.gifStarting from your bend-over position, and keeping your back straight, bring your arms down straight, shoulder-width apart, this time with your palms facing towards you. Engage your upper back muscles and lead with your elbows as you pull the weights up into a wide row, with a 90-degree bend in the elbows. Make sure to squeeze your shoulder blades at the top and use control as you lower the weights back down.

Narrow Rows

Narrow-Rows.gifSimilar to the wide rows shown above, start in that bend-over position with the back straight. Turn your palms in this time and complete another row, only this time keep the arms close in by your sides, bringing the weights up by your shoulders. Make sure you squeeze the shoulder blades together at the top and keep your neck relaxed. Lower back down and relax, always making sure to keep the back straight and abs engaged.


It’s also important to remember that while you can spot strengthen, you can’t “spot reduce” areas on your body. This makes adding cardiovascular exercise into your weekly routine equally important. Luckily there are some really great cardiovascular exercises that specifically target your back muscles.

Some of the best exercises that strengthen and tone your back and also get your heart pumping are boxing and rowing, both of which burn tons of calories to burn fat and sculpt those upper back muscles at the same time.

Two other great cardio equipment options are called the ergometer and rope pulling machines. You may have seen both in your gym. The ergometer sort of looks like bike pedals for your hands, and the best way to use them are standing up for more of a challenge. And the rope pulling machine has tons of different exercises you can do on just one machine. We suggest asking a trainer at your gym how to use both and try something new after your strengthening routine above!

(Your Next Workout: 5 Dumbbell Exercises that Burn Fat) Unlock Your Hip Flexors CTA Ad

Difficulties for Women to Get Rid of Back FatHands squeezing excess fat of the back

Women face a lot of trouble when losing back fat. Merely making efforts without overcoming challenges can only have the result of half the effort. First, we must know the reason behind an increase in the back fat as causes of back fat is the most significant difficulty in removing back fat.

1. Your Back is Missing Use

Well, the back fat can occur due to atrophy of back muscles, or muscles lose strength or become loose, and then they turn into body fat. Atrophy muscle is the result of poor nutrition. Poor nutrition and inadequate exercise training also contribute towards building excess body fats. It can lead to back flab on your upper and lower back.

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2. Excess Fat in Other Parts of Your Body

It ‘s possible that you don’t have fat on your back at first, but when you have excess fat elsewhere, there ‘s a good chance they ‘ll transfer to your back. In such a case, the best thing to do is find a way to lose all of your excess body fat.

3. Poor Body Posture

Improper posture does not increase your body ‘s fat, but it transfers fat from other parts of the body to your back, just as it brings a skin puddle.

4. Ignoring the Importance of Water

In the course of the workout, women forget how essential water is for their bodies. By consuming less water, they are not able to shed body fat and achieve their goals.

5. Chronic Sleep Deprivation

The body needs proper rest mentally as well as physically. 8 hours sleep is essential to work on different exercises and get rid of extra back fat.

6. Surrounded by Too Much Pressure

A study has shown that women take more stress as compared to men. Taking stress slows down the procedure of burning fats. So it is essential to recharge your energy once in a week because mental health also counts in getting rid of back fat.

7. Unhealthy Eating Habits

Besides taking care of mental health, you need to look at your diet. Diet also plays a vital role in burning excess fat. While working on back fat, you must also take proper nutrition. A valued and appropriate food will show positive outcomes.

The increased fat will have an adverse effect on thinning the back, and improper fat loss will also lead to slow results. For example, usually, women focus on reducing their back fat only. The fact is that our back is made up of four muscles that are interrelated. So instead of an emphasis on a just specific area, if you focus on overall body fat, you won’t end up wasting your time and energy.

Hiring a professional trainer will also contribute a lot in losing back fat without facing physical difficulties.

[Read more about Back Fat]

Five Ways to Eliminate Back Fat for Women

You will find plenty of information on the internet about losing body fats and must have learned some techniques as well. We have compiled top five ways to eliminate back fat for women.

1. CardioCardio workout in gym by beautiful female

If you fed up with back fat, then you must take some steps towards cardio. Research has shown that human body needs at least 1 hour of a cardio session at least five days per week. Cardio sessions have proven to be very helpful in losing back fat. They are not only useful in burning calories but also help in strengthening back muscles. Cardio exercises include different activities such as walking, biking and dancing around. Cardio workouts are not only beneficial for burning fat but also reduce the high risk of heart diseases. It also improves heart functioning and controls the cholesterol of your body.

To see the reduction in a particular area of your body, you must lose overall weight of your body. The high intensity of cardio exercises will help you burn a significant number of calories in short interval of time. We all know that our body will automatically respond to the stimuli. If you have just started the cardio exercises and observed some significant changes, then increase the resistance to see the better results. It also depends on what type of cardio exercise you go for.

2. Posture- Improving Activities

Your position is also the primary factor that enhances your beauty. A poor posture will make you feel less confident and will create an illusion about your back fat. You have no idea what wonders can posture improving exercises do to your body. When you work on different posture improving exercises, you will observe that how your calories burn at a much faster rate. Body posture improving practices will make you look better and live longer. Some posture improving activities will also help to tone your back and melt away all the fat from your body.

There are some specific exercises which require no use of exercise machines. Sit down and stretch your legs and hands. Twist them and take deep breaths. Stay in the same position for at least 10 seconds and then release yourself. Now repeat the same method for ten times. You can easily follow these exercises at your home to see useful results.

3. Practice Yoga

Yoga is one of the fantastic miracles that will give your body the desired shape. When you start yoga exercises on a daily basis, you will realize that this is something that you need. It straightens your back and makes you look limber. Yoga exercises stretch your overall body and help you to get rid of all the fat stored in your back. It also helps relieve stress and anxiety which is a plus point for your goal. There are many yoga exercises to be performed. Some great yoga exercises for reducing back fat are:Woman practicing yoga at seashore

  • Bow Yoga Pose.
  • Wheel Yoga Pose.
  • Half Moon Pose:

If you are just a yoga beginner, you may feel trembling and shake at the start. In this case, you can take the support of wall or floor to carry on with different yoga poses.

Eat Smarter

All these exercises will not be practical unless you do not follow an appropriate diet plan. Losing specific amount of weight from your body is entirely in your hand. While reducing your back fat, it is essential to work on your diet as well. You must consume the specific amount of nutrition every day. An unbalanced diet will not help you achieve your goals. You can make a combination of particular food that will keep your hunger satisfied for a longer time. Studies have shown that high calories drink also promotes weight gain of your body.

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Consuming too much of calorie will also stop your weight loss, and you will end up looking fat and clumsy. Include healthy food in your diet that will support your weight loss. Try to add the massive amount of protein in your meal. Skip all the sugar-coated items, soda drinks, and fried food. Eat smarter to look more stylish. You can also check out for some healthy diets that will support your goal. You need to follow some fat burning recipes to get the best results and speed up your fat burning process.

Body Shaping Device to Hide Your Back Fat

Many women around the world are fighting the battle of their back fat. Many body shaping devices are available in the market that targets the specific areas of your body. If you are struggling with your back fat, then you must look for the following solutions for better results. Here we have highlighted some devices that would be helpful for you to choose.

1. Long Line Bras

Woman wearing skin color long line braSource:

These longline bras are very helpful in concealing your back fat. They are the ideal devices to hide your fat rolls and smooth your back.

2. Open Bust Body Shaper

Open bust body shaperSource:

Open bust Body shapers are for those who want to target their particular back fat, but, they don’t want to compress their bust. Its open front choice allows you to wear it according to your desire and at the same time, the back panel of this body shaper keeps your back fat controlled and hidden.

3. Posture Correctors

Woman wearing a posture correctorsSource:

This innovative design targets your back fat making your body curves look sharp. It compresses and smoothes your back hiding the rolls from your back. The configuration of this posture corrector also makes you sit up straight.

4. Shaping Vests

Sexy woman wearing a shaping vestSource:

They are ideal for targeting the midsection of your back. It eliminates the bulges from your upper lower and middle portions of your back.

Do’s and Don’ts

How to get rid of back fat? The answer is one step at a time.

Here are some of the dos and don’ts when it comes to losing back fat.


  • Develop bad eating habits.
  • Eat an excessive amount of fast food and processed foods.
  • Consume empty calories.
  • Try fad diets that prohibit you from eating an entire food group.
  • Don’t eat fewer than 1,200 calories when dieting if you are a woman, or fewer than 1,800 calories if you are a man.
  • Don’t get discouraged with your efforts because it’s taking longer than you thought it would.
  • Ignore pain when exercising.


  • Control your daily intake of sugar, sodium, calories, and carbohydrates.
  • Eat a balanced diet with the proper nutrition.
  • Eat fewer calories.
  • Get active. Exercise daily.
  • Get plenty of rest so your muscles can recover.
  • Consult your physician before beginning any new exercise routine.
  • Do at least 75 minutes of cardio training each week.
  • Do strength and conditioning training.
  • Do the type of strength and conditioning exercises that will affect the area of the back you want to work on.
  • Follow instructions and maintain proper technique when exercising.
  • Maintain a positive attitude.

2. Seated DB Military Press

Seated DB Military Press

The military press is an excellent way to strengthen and tone your shoulders.1. Sit on a bench with the back raised. Hold a dumbbell in each hand and lift them up to your shoulders. If they’re heavy, use your thighs to help flick them up with some momentum.2. Flex your shoulders, pressing the dumbbells up above your head until your elbows are locked.

3. Slowly lower the dumbbells back down to the starting position. This is one rep.

3. Push Ups

Push Ups

1. Place your hands shoulder width apart on the floor, making sure your hands are directly below your shoulders.2. Straighten your back and legs, standing on the balls of your feet.3. Slowly lower yourself down, bending your arms until your one or two inches above the ground. Make sure not to flare your elbows out too much. At most your elbows should be out at a 45 degree angle to your body.

4. Tense your chest and triceps, pushing yourself back up. This is one rep.

4. Bent Over Lateral Arm Raises

Bent Over Lateral Arm Raises

These lat raises are one of the best exercises to get rid of lower back fat.1. On your hands and knees, hold a dumbbell in one hand.2. Put your weight on your hand without the dumbbell.3. Tense your lat on the side holding the dumbbell, raising your arm until it is straight out by your side.4. Slowly lower it back down. This is one rep.

5. Repeat on the other side.

5. Rear Deltoid Rotations

Rear Deltoid Rotations

Rear rotations are great for strengthening your rotator cuffs, and for working the back of your shoulders.1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.2. Bend your elbows to a 90 degree angle, with the dumbbells out in front of you (almost as if you do half of a hammer curl).3. Tense the back of your shoulders to rotate the dumbbells outward to your sides, keeping your elbows in the same place if possible.

4. Slowly reverse the motion, bringing the dumbbells back in front of you. This is one rep.

6. Front DB Raise

Front Dumbbell Raise

Front raises will work your trapezius as well as the back of your shoulders.1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.2. Tense your core and slowly raise one arm up so it is straight out in front of you, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your trapezius and shoulder as you do this.3. Slowly lower the dumbbell back to your side. This is one rep.

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4. Repeat with the other arm.

7. Swimmers


Swimmers are great exercises to get rid of lower back fat. They’re a great way to work your whole body whilst giving your lower back a workout.1. Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.2. Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.3. Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.

4. Repeat with the other arm rapidly.

8. Bent Over DB Rows

Bent Over DB Rows

Rows are a great way to tone and define your back.1. Put one knee on a bench, with your lower leg lying flat along the bench.2. Place your hand on the same side as your knee on the bench whilst leaning over. Your hand should be directly below your shoulder.3. Hold a dumbbell in your other hand, placing it on the bench.4. Tense your lat (the large muscles down the sides of your back) on the same side as the arm holding the dumbbell. Slowly raise the arm holding the dumbbell so your upper arm is parallel to the floor, and your elbow makes a 90 degree angle.5. Let the dumbbell come down slowly , rest it on the bench if you need. This is one rep.

6. Repeat on the other side.

Why Fat Accumulates On the Back and What You Can Do

Are fatty back bumps ruining the line of your slim fitting shirts? Or maybe you notice a muffin top blooming in your lower back region?

You may be wondering why fat is growing on your back and if there’s anything you can do about it. It’s unsightly and unhealthy. And unfortunately, anyone can fall victim to it.

But there are a few things you can do about it. Keep reading to find out where back fat comes from and why it forms. And more importantly, check out what you can do if you have back fat.

Why Fat on the Back?

First, there are more than one reason why fat accumulates on the back. If you find that you have back love handles, it’s most likely a combination of different factors including:

  1. Weight gain
  2. Muscle atrophy
  3. Unhealthy diet
  4. Insufficiently targeted exercise
  5. Stress
  6. Drinking alcohol
  7. Lack of adequate sleep
  8. Dehydration
  9. Other factors like genetics, medical conditions, and medications may also contribute to back fat. But the main culprits are lack of exercise and unhealthy eating habits.

What Can You Do?

You can’t spot reduce different parts of your body. But you can reduce the appearance of back fat by making major changes in your life.


Keeping active will also keep you healthy. And it has the added bonus of reducing the risk of back fat. Take stock of your life. If you spend most of the day sitting in one position, you may need to up your activity level.Sedentary lifestyles can contribute to fat accumulation all over the body. Your body needs to be able to burn fuel. So get moving.

Additionally, your body will burn sugar before fat. So you may need to make sure your daily activity levels reach the point of burning fat. That may mean picking up daily workouts, and it may also mean incorporating a healthier diet.

Eating Habits

It’s tempting to reach for processed and junk food when you get hungry. They are convenient.

But they are also full of sugar, fats, and preservatives. And eating too much of it can lead to weight gain and back fat.

Instead, you want to limit your junk food consumption and pick healthy alternatives instead. Or consider preparing food yourself so that you have more control of the calories and additives you’re consuming.

Focus on Overall Health

Finally, back fat may be a symptom of overall weight gain. And this can put you at higher risk for serious health complications like type 2 diabetes.So make sure you’re getting adequate exercise and watch what you eat.

These are the major culprits. But also make sure you take care of your overall health by getting enough rest, drinking enough water, and reducing your alcohol intake.

Furthermore, stress may also be a secondary reason why you’re gaining weight. So take a walk or pick up meditation. Stress-relieving activities may also help reduce the possibility of overall weight gain.

Final Thoughts

Unfortunately, there isn’t one answer to getting fat off your back. Rather, it is a symptom of a larger problem – you aren’t taking care of yourself. So if you want to reduce back fat, you may need to take another look at your lifestyle. Focusing on your overall health and keeping active may help you finally shed those unwanted back fat handles.

8 Exercises to Get Rid of Lower Back Fat for Women

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More workouts to burn fat and not gain back

  1. Cardiovascular exercises – The best way to keep the back fat, or any fat, from returning is to embark on a cardio routine for 30 minutes at least 5 days a week. Jogging, running, swimming, dancing, and the aforementioned jump-roping are all activities that you can do.
  2. Weight training – Do weight training, either at home or at the gym, to strengthen the muscles around the back and sides. This will deter the fat from recurring.

Now that you have been given all the pointers you need to get yourself a lean back, you must also keep in mind that ‘Rome wasn’t built in a day’, and neither are you going to get rid of those fatty areas in a week or two. It should take dedication on your part if you want to transform the flab into fab.

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