How to Lose Back Fat: The 8 Best Exercises

Back fat is not something we are proud of or feel good about showing off at Zuma Beach. Don’t think we’d be the center of attention in Los Angeles. Much less get on a surfboard to make a fool of yourself and show off not only your back but your belly fat, as well.  Obesity it’s not always a result of low self-esteem, we’re just lazy. 

Back Muscles

One of the vital functions of your back muscles is to protect your spine. Two muscles help protect you and help you move in a general way, for example, when you get up from a chair, as well as stretching your torso and arms.

The broad dorsal muscle
These muscles are located at the sides of your spine and are two large muscles on your left and right sides of your back.

The trapezius muscle
They are triangular and flat that extend along the neck, back, and the upper part of the chest making, a form of a diamond. Its functions are to stabilize the shoulder blade, as well as to raise and extend the head.

Most of us accumulate fat in this part of the body. That’s why we don’t get to see those muscles. Much less do we have those muscles defined. But why?

Lose Back Fat

What causes back fat?

According to the NIH there are heatlh implications of a sedentary lifestyle as one of the most common reasons why the back is becoming bulky. Physical inaction or lack of any cardiovascular exercise may contribute to the build-up of fat in the back. It is worth pointing out that other contributors are a diet high in sugar or sodium.

In general, since we are relatively healthy well at least sometimes, we don’t feel like exercising, we procrastinate, and since it is a part of the body that we don’t look at every day, we don’t recognize if there is fat or not.

Sometimes our friends or our partner indicate this to us, and perhaps we become aware of doing something to burn that fat back rolls.

Put a medium-sized mirror on your back and, with the other hand, hold the second mirror or as it appears in the video below to point out which part of your back you are going to target. You may go to your local gym and, standing up look closely at where you are gaining the most fat.


First, you have to give proper attention to what you eat daily. The unhealthy lifestyle, eating foods saturated fats along with processed carbohydrates plus foods that come packaged with high sodium content cause you to retain more fat and fluid so you gain weight gradually. Decide to eat foods such as vegetables, fish, chicken, including beef, preferably steamed or grilled. 

The back is one of the parts of the body that we pay very little attention to. Perseverance is a trick that very few also pay attention to. Why do I say this? Well, we look for all kinds of diets, or supplements to achieve the elimination of that fat in the lower or upper back, but it is necessary the right approach that’s it an attitude of deciding to be disciplined.

Where the fat accumulates the most

    • Lower back: the accumulation of fat that spreads down around the sides of the hip in the lumbar area.
    • Mid-back: Fat that rests a little above the waist or love handles.
    • Upper back: the accumulation of fat in the upper and lower line of the bra called bra bulge.

Obtaining optimal health should be the primary goal rather than just lose back fat. Best of all, once you feel a little lighter you won’t want to be overweight. 

After 1 month of regular exercise, you will feel noticeably better. Your blood pressure will improve, your cholesterol level will start to correct and your blood glucose will return to normal.

How to lose back fat

Before I mention the exercises for back fat, let me deepen in the importance that once you eliminate that undesirable fat you continue to maintain a routine for your whole life. We wouldn’t want it to be just motivation for just a few days, and then you will gain back the fat and leave behind all the effort you made at the beginning. 

The Best Exercises for Back Fat

What are the best ways to lose back fat? It is very peculiar how human beings always look for “the best”. It happens that when we know to finally start getting rid of that annoying back fat we get confused. There are so many ways to exercise that part of the body. 

Exercises to lose back fat

Here are eight exercises to get rid of back fat fast. In no time you will be admiring your new body. First the warm-up. Your body will thank you if you do it every time before a workout routine.

What you do for a warm-up depends on the kind of workout you intend to do. In general, you can try this simple warm-up sequence. Start with some light cardio, 2 minutes of cardio workouts is Ok to bring your heart rate up gradually.

First jump rope, jump jacks, butt kickers, plus high knees. Do this for 15 seconds each. Then 3 minutes of dynamic stretches for functional fitness to prepare your body for more intense exercises.

Do this 5-minute warm-up shared by Nicole.

Warm up

Now that you sweat enough preparing your muscles. Let’s go with the first exercise.

#1. Superman

Superman exercise is useful enough to strengthen your core and abs. It will give you the power to approach all the other workouts, and your abs will much appreciate this kind of movement. Both parts need to be flexible and robust enough to receive the next set of exercise.

#2. Alternating Superman raises or Alternating Leg and arm raises

I need to admit, the first time I try this one, it was challenging for me, but after I finished, I felt better.

On the floor or a yoga mat lie straight plus face down:

    • You need to extend your arms entirely in front of you, is your start point.
    • Synchronically raise your arms, chest, and legs off of the floor and hold this shortening for 3 seconds. To perform a better effect on this workout, squeeze your lower back to get the best results. Exhaling at this point is critical here.
    • Gradually begin to lower your arms, legs, and chest back down to the starting position while inhaling.
    • Do this again seven times, or until you feel you will fail, and rest.

#3. Bent Over Wide Row

This section is a bit tricky because you need to bent over but not too much. You take the arms to the side as a wide row, squeezing your shoulder blades together, take it out back down.

#4. Jump rope

You can do this almost anywhere. With your hands together in front of you and your elbows in close to your body hold the jump rope. Practice is the key here. You need to perform a proper form. Be careful with this because you could do it in a wrong way.

Madeline Praye is a jump rope champion. She demonstrates the perfect form to do it.

Practice the toe catch, with the rope behind you plus turn the rope over your head. Catch the jump under your toes and lift up your heals, let it out in from underneath your feet.

#5. Dumbbell deadlifts

Read the title, “deadlifts” don’t let the word deadlifts intimidate you. It will help you to build you a strong core.

Start with a five-pound dumbbell in each hand, to get used to it in front of you with your palms facing your body.

Place your feet shoulder-width aside. Keeping your shoulders pulled back, hinge at the knees and hips bringing the dumbbells nearly to the floor.

Keep your head and chest somewhat up and throughout the exercise. Pushing through the heals come backward to the starting position.

Do it again 7-10 times. Perform 2-3 sets with a 90-second rest in between.

#6. Pull-ups

A woma doing pull-ups

Start with your hands on a bar about shoulder width apart, using an overhand grip with your palms facing away. Pull until the bar reaches chin level. Focus on compressing your shoulder blades together, and keep your entire body tight. Feel like a superhero after doing each one.

#7. X-crunch

You will form an “X.” with your body. Lie on your back with your legs and arms straight, lift your right hand and touch your left leg in a diagonal position. The same way with your left hand and move your right leg in an oblique form. Lift your neck, shoulders, and head, off the ground.

#8. Kettlebell Russian Twist

Start with the kettlebell just above the outer side of one of your hips. Hold your feet off the ground, and your core strengthened.

Take the kettlebell with your hands at the chest, and then incline back in a 45-degree form angle. Keep looking to the front.

The exercises above are one of the best to get rid of your back fat; you can find more youtube videos. Once you get familiar with this activity, you can go on with more advanced training.

It’s possible to lose back fat while doing push-ups?

Doing push ups constantly also benefits your back, so you can get rid of your back fat promptly. It is crucial to do push-ups properly; this way you will exercise your chest and core simultaneously.

This makes push-ups an extremely important exercise. Try to spread your arms apart a little wider than in the conventional push-up position. That will enable you to engage your muscles on your back.

If you only need one exercise, you can do only push-ups for 30 days. Once you feel you can do an exercise, you can modify it to do up to 300 push-ups per day. You have to take into consideration to listen to your body, don’t try to do them all at once, this way you avoid injuries.

Honorable Mention (Two Methods)

One way to get rid of back fat is with the Doctor Toshiki Fukutsudzi Method. When I think about this technique, it makes me lazier, but I found out this method is real and works.

You will only need a towel. A rolled to towel to be more specific.
This technique is a scientifically proven method. You will lose weight. You will get rid of back fat in a fun but versatile way.

#1 Technique to get rid of Back Fat for good.
Doctor Toshiki Fukutsudzi Method to get rid of back Fat.

# 2 Flabby Arms and Back Fat

How to Lose Back Fat: The 8 Best Exercises