How To Get Rid Of Back Fat? – 15 Best Exercises,Causes and tips

Combating stubborn areas of fat is often an area many people need help with. Weight loss here is an issue for people of all shapes, ages, and sizes. Back fat, in particular, is among the most common body issues for both men and women. Typically, it is an issue caused due to an unhealthy lifestyle which then causes the fat to develop over time. 

Shedding fat from stubborn areas, like your back, can be difficult but definitely achieved with the right effort and tips.

With balanced diets and workout routines not always within everyone’s top priority or expertise, we are here to help. Today we are sharing the 15 best exercises to get rid of back fat for good:

Back Fat: the main cause

Back fat is generally caused by a lack of exercise, poor diet, and an idle lifestyle. It is a stubborn area to lose weight from due to its slow development. 

Genetics and ageing are a natural cause of back fat. But, this can be somewhat prevented. As can developing back fat due to your lifestyle. To reduce back fat or the risk of developing it, here are a few tips:

  • Reduce sugar and salt intake: sugar and salt contribute to inflammation in the body, which can cause stubborn areas of fat around the waist, hips, back, and stomach.
  • Replace fatty foods with fibre and sodium-rich foods: avocados, salmon, chickpeas, eggs, leafy greens, and lean white meat are all foods that are rich in essential nutrients. When consumed in healthy portions, they contribute to a healthy and balanced diet and will benefit your health and weight.
  • Be more active: an active lifestyle is a key factor for weight stability or weight loss. A sedentary lifestyle contributes to stubborn areas of fat, like back fat. The exercises below will help you combat back fat and other areas of your body.
  • Limit your calorie intake: a calorie deficit diet is highly recommended for those who wish to lose weight and burn fat. Reducing your daily calorie intake will encourage weight loss. Combining this with regular exercise will ensure positive results.
  • Work on a better posture: a poor posture is likely to cause a build-up of back fat overtime. If much of your lifestyle is sedentary, it is recommended to improve your posture to inhibit the risk of back problems, back fat, and other health issues. 
  • Increase back muscles: areas of stubborn fat can easily be improved with muscle training exercises. Cardio exercise is just as important. But, when muscle building is combined with a healthy diet and lifestyle, it will replace the areas fat with muscle. The areas of concern will then appear more toned and become stronger.

If you struggle with motivation and consistency of a healthy active lifestyle, a personal trainer or nutrition coach may be a good option. They can help you formulate an exercise and eating plan, which can target specific areas of concern. 

But, not everyone needs a personal trainer or dietician. Any person can benefit from these simple at-home exercises shown below to target back fat, as well as other stubborn areas of fat on the body.
Remember that it is important to do some warm up exercices correctly before exercising. This will prevent injury and aching muscles. We know all the tips for this! Now, let’s get on to the 15 best exercises to get rid of back fat:

Exercises for lower back fat

1 – Reverse Hip Raise

Reverse hip raises are a moderate exercise that focuses on your lower back. These are best complete with an exercise ball, which you lie on top of.

  • Place your hands on the floor in front of the ball and position your body on top it
  • Adjust the ball so that it is beneath your lower stomach and so that your knees can be bent
  • Keeping the ball still, press your legs together and up by squeezing your glute muscles
  • Hold your legs up for 2 to 3 seconds before gently lowering them back to the floor, then repeat

Reverse hip raises are a great exercise for reducing back fat as well as strengthening your lower back and glutes. Do not forget to stretch your lower back after.

2 – Side Jackknife

The side jackknife movement targets several areas of the body, including your love handles, stomach and primarily, your lower back

  • Lie down straight on your left side with your legs together
  • Place both hands behind your head, leaning your left side on the floor 
  • Squeeze your stomach and lift your right knee to your right elbow, keeping your hand on your head
  • Lower your leg and arm back to the first position and repeat

Exercises for muffin top and back fat 

3 – Cardio

Cardiovascular exercises are great for burning any excess fat around your body. High-intensity cardio is the best answer for targeting fat on your back as well as other areas, like lower belly fat. The best HIIT exercises include:

  • Swimming
  • Running
  • Boxing

High-intensity training can be performed at intervals, from slow to fast. A 30-minute HIIT workout twice a week will encourage fat loss. 

4 – Jump Rope

Jump rope is another cardiovascular exercise, which targets specific areas of the body depending on your movements. It specifically targets your shoulders, back, and core, making it ideal for burning lower belly and back fat. Here is how to perform the standard jump rope exercise:

  • Start with a handle in each hand, your feet together, and the rope behind you
  • Bring your hand and elbows close together in front of you 
  • Turn the rope up over your head and jump over the rope when it passes your feet
  • Repeat slowly and build up your pace when you feel comfortable 

10 to 15-minute jump rope sessions are enough to burn fat fast.

Workouts for back fat rolls

5 – Back Extension

Back extensions work to strengthen your back muscles, which will help to reduce fat. As well as engaging your whole back, this movement works to activate your glutes and core.

  • Lie flat on your front and place both hands on the back of your head
  • Keep your elbows out to the side and engage your glutes, core, and shoulders
  • Engage your glutes, core, and shoulders to lift your legs and chest off of the floor 
  • Lower back down and repeat

6 – Yoga

Gaining weight can often be a result of stress. Research reveals that stress causes an increase in cortisol, a hormone known to encourage weight gain. 

To prevent this, gentle exercise classes like yoga can reduce stress and therefore reduce body fat and weight gain. Yoga is also a great exercise for strengthening and toning your muscles. Deep stretches can work to tone your back muscles and reduce back fat rolls. These include:

  • Plank variations: side plank, dolphin plank
  • Upper body twists: side fierce, half-moon, straight arm triangle
  • Upper body stretches: warrior 3, bow, locust

A variation of yoga poses can help reduce back fat as well as improve posture and eliminate sore muscles after exercise.

7 – Rowing

Rowing is an exercise that can be performed on a rowing machine, or with resistance bands. It is an exercise primarily focusing on back muscles, which can reduce back fat rolls and increase back muscle. Both variations can be complete with these steps:

  • Start sat down with your feet hip-width apart (in the machine stirrups or resistance band)
  • Lean forward and place your hands in front of you shoulder-width apart (in the machine stirrups or resistance band)
  • Engaging your back and core, pull the resistance towards you and your elbows behind you
  • Return back to the seated upright start position and repeat fpr 10 to 20 minutes

Rowing is a form of high-intensity training. It should be performed for 10 to 20 minutes a few times a week for maximum benefits. To increase results, increase the resistance of either the machine or resistance band you are using.

Exercises for love handles

8 – Side Plank Rotations

Any form of twisted core exercise will target your core and love handles. Side plank rotations are an exercise which can target both love handles and back fat at the same time. 

  • To begin, lie on your side with your upper body propped with your elbow under your shoulder and feet stacked on top of one another
  • Lift your hip and free arm up towards the sky 
  • Whilst keeping your hip raised, bring your free up down and thread it between the floor and your raised body 
  • Bring your arm back up towards the sky and repeat
  • Switch sides after one set and repeat the steps

9 – Oblique Crunches

Crunches are a great movement to target the fat that is carried around your waist and hips. Oblique crunches work to tone your core whilst working away excess fat. 

  • Start standing up with your feet shoulder-width apart and arms parallel to your legs down by your side
  • Keeping your back straight, bend down one side and touch your hand to your knee or as far as is comfortable 
  • Return to the upright position and then repeat on the other side

To increase resistance and fat burning, use a weight or resistance band.

10 – Side Crunches

Another variation of a crunch is a side crunch, which is great at targeting the lower back fat known as love handles. This variation focuses more on the back of your love handles, rather than around the front. 

  • Lie down on the floor, knees bent and feet firmly flat on the floor 
  • Twist your lower body over to one side and keep your shoulders and back firmly flat on the floor
  • Place both of your palms at the back of your head and ensure to keep your elbows out to the side with your chest open
  • Engage your core and crunch your core, lifting your shoulders and neck away from the floor
  • Repeat on one side before transitioning to your opposite side

Exercises for upper back fat 

11 – Push-Ups

Push-ups are an exercise commonly mistaken as an arm-only movement. But, push-ups can in fact target your back muscles, especially on your upper back. 

  • Start facing down, straighten your arms and legs so that your hands and feet hold up your body
  • Lower your chest towards the floor and bend your elbows whilst keeping your hands shoulder-width apart
  • Hold this lowered position for around 2 seconds, then push back up to straight arms and repeat

If you find this position difficult, lower down onto your knees for extra support.

12 – Reverse Fly

Reverse flyes are the perfect exercise for targeting mid to upper back fat, especially bra fat

  • Stand upright with your hands shoulder-width apart and hold a dumbbell in each hand
  • Bend over towards the floor, chest face down, knees bent, pelvic pushed back, and chin tucked in
  • Bring the weights down in front of you aligned with your shoulders and palms facing each other
  • Engage your core and back and raise both arms out to the side, crunching your shoulder blades together
  • Lower the arms and repeat

13 – Barbell Bent Over Rows

For an intense upper back exercise, barbell bent-over rows are great for building muscle and reducing back fat. 

  • Begin with your feet shoulder-width apart and knees bent
  • Slightly bend over by pushing your waist backwards and keep your back straight
  • Grip the weight firmly and evenly with both hands
  • Keeping your hands shoulder-width apart and lift the weight up towards your chest
  • Return to the start position with your arms down and then repeat

Barbell bent-over rows can be performed with either a resistance band or barbell. The weight must be evenly distributed to prevent injury and ensure mirrored results. To enhance results it is recommended to increase the resistance or weight.

Exercises for stomach and back fat 

14 – Straight Arm Planks

Planks are an exercise typically known for core strengthening and conditioning. They can offer impressive results and work performed correctly. Straight arm planks are great for upper back fat and core toning. 

  • Get down on all fours, with your arms and legs straight and hands and feet faced down about shoulder-width apart
  • Hold this straight arm plank position for 30 to 60 seconds, lower back down and then repeat

15 – Hip Twister Planks

Twisted core exercises target many parts of your upper body, especially your stomach. Hip twisted planks are great for targeting your core and your entire back.

  • Start on all fours, arms and legs straight with your hands and feet propping up your body 
  • Twist your body over to one side until comfortable 
  • Keep your hands and feet firmly placed on the floor
  • Ensure your arms and legs stay straight
  • Return to the straight start position and then twist and repeat on the opposite side

All 15 exercises can be done at home or a gym. Not all require equipment and can be adjusted depending on your space, ability, and preference. Integrating these exercises into your workout routine will ensure positive results for combating back fat. 

If you have any further concerns about back fat, below may answer your questions:


How can I lose back fat in 7 days?

To get started correctly, you should consume a healthy diet. This should consist of healthy fats, fibre, protein, and carbohydrates. Also, ensure to eliminate fatty, sugary, and salty foods as these are top factors inflammation and body fat gain. 

Then, integrate the 15 exercises into your workout routine to target your area of concern. Consistent exercise and consumption of balanced foods will contribute to a quick loss of body fat.

What gets rid of back fat?

The number one contributor to loss of back fat is exercise. Aim to workout 4 to 5 times every week. Combine muscle training exercises with cardio to maximise benefits and shed body fat.

Will back fat go away with weight loss?

Losing weight will also likely lead to a loss in back fat. But you have to lose fat all over your body for back fat to be lost as well.

Will walking help get rid of back fat?

When you walk, you lose overall body fat, and consequently, back fat. Even so, walking isn’t the best form of exercise to lose back fat as it doesn’t focus on your back.

What causes bra back fat?

A common cause of bra back fat is due to wearing a non-supportive or tight bra. Other factors include a poor diet, bad posture, and idle lifestyle. 

Is back fat hard to lose?

Back fat is a stubborn area of deposited fat, which is often the hardest area to lose fat from. To lose fat from your back, you need to lose body fat over your entire body. To do so, regular exercise and a calorie deficit diet will encourage results. 

Will losing weight encourage the loss of back fat?

Losing weight will encourage your body fat to reduce, which will result in a loss of fat across your entire body. To encourage a reduction in back fat, it is beneficial to incorporate back exercises into your workout to target that specific area. 

Remember that getting rid of back fat is a difficult area of concern. Results cannot be instant and take time. With the right lifestyle and consistent efforts, back fat can be targeted and reduced. Use these 15 exercises in your weekly workout routine to combat back fat and improve your muscle strength.

For a round-up of our thoughts on back fat and how to combat it: 

It is not easy to target one specific area of fat on your body. Focus on combining cardiovascular and muscle training exercises to reduce overall body fat, which will contribute to the loss of back fat. 

If you find the upkeep of a healthy lifestyle difficult, using a weight loss app, personal trainer, or health professional may be helpful. With back fat being a stubborn area, have patience and be consistent

If you have any more concerns or wish to make a comment on this topic, drop us a message below.

Leave a Comment

Your email address will not be published. Required fields are marked *