Exercise For Back Fat

Exercise For Back Fat

We understand that and are here to help! If you find yourself wanting to get rid of your back fat, but are unsure of how to do this, don't panic!

Below is a guide that will take you through several kinds of exercises aimed at tackling back fat.

We'll explain each in detail, as well as give you some extra tips that you might need to continue changing yourself into the person you want to be! 

How Does Back Fat Form?

The first thing we need to wrap our heads around is why, exactly, back fat forms in the first place?

Understanding the source can allow us to find ways to combat it. Back fat forms when you gain weight on top of your muscles.

This happens because muscle tissue is denser than fat tissue, so it takes up more space.

The result is that your body starts storing fat around your midsection, which then begins to form into rolls.

This is where things get tricky, though. As you begin to lose weight, your body will naturally go into starvation mode, and stop eating enough calories to maintain its current weight.

It does this by burning off all the stored fat it has and stops producing new fat cells altogether.

So what happens next? Your body goes into survival mode and starts creating new fat cells to store energy.

Because there isn't enough food to sustain itself, it creates these new fat cells from whatever it can scavenge, including belly fat.

This is why losing weight is such an important part of getting rid of back fat.

You're going to have to eat less, and burn more calories than you did before. And while this may sound like a lot of work, it doesn't have to be.

In fact, it's actually quite easy once you know what to do!

What Types Of Exercise Can Help With Getting Rid Of Back Fat?

There are three main types of exercises that you should try to incorporate into your daily routine: cardio, strength training, and stretching.

These three combined can make a huge difference in helping you lose back fat.

Cardio Exercises

Cardio exercises are those that involve moving fast, and working against resistance. They include running, cycling, swimming, rowing, etc.

While they aren't always the most enjoyable way to spend time, they are great for keeping your heart rate elevated throughout the day.

When you combine them with strength training, you'll see even better results.

1. Running

Running is probably the easiest type of cardio exercise out there, making it a popular cardio workout for women and men alike. All you need is a pair of good shoes, and you're ready to go!

Start slowly, and build up your speed over time. Once you reach a comfortable pace, run for 30 minutes every other day.

2. Swimming

Swimming is another low-impact option for cardio. It's perfect for people who have joint problems, or just prefer to stay away from impact.

Get into the pool, and swim laps for 20 minutes every other day. Don't worry about doing too many, or staying in the water for too long. Just keep moving!

3. Biking

Biking is another great choice for cardio. It's especially helpful for people who live in areas where walking is difficult.

If you don't have a bike, you can use a stationary bike instead. Either way, biking is a great way to burn some calories. Try riding for 30 minutes every day.

4. Rowing

Rowing is an effective fat-burning workout not just in the back but also in the entire body. It is a fantastic exercise for love handles and other fat buildup in the body that can be difficult to get rid of.

Strength Training Exercises for Back Fat

Strength Training Exercises

The best way to burn off excess fat is through strength training.

Strength training involves using your own body weight as resistance and building muscle mass.

There are tons of different exercises you can do, but here are some of our favorites.

1. Push-ups

Push-ups for back muscles are one of the simplest exercises you can do.

To perform them correctly, simply lie down on the floor, and raise yourself up until your chest touches the ground. 

Then lower yourself back down. Do as many push-ups as you can each day.

2. Pull-Ups

Pull-ups are similar to push-ups, except you're pulling yourself up instead of pushing yourself up.

The same rules apply, so start with a few practice sets, and then move on to real pull-ups.

3. Squats

Squats are also a great way to build muscle. Stand straight with your feet shoulder-width apart.

Bend at your knees, and place your hands on the floor behind you. Slowly lower yourself toward the floor.

Keep your back flat, and continue lowering yourself until your thighs are parallel to the floor. Then stand back up. Repeat this process 10 times.

4. Sit-Ups

Sit-ups are another simple exercise that can help you burn off back fat.

Lie face down on the floor, bend your elbows, and lift your torso off the ground.

Raise your head, shoulders, arms, and legs off the ground. Lower yourself back down, and repeat.

5. Lunges

Lunges are an excellent exercise for burning fat around your midsection. Stand tall with your left foot forward and your right foot back.

Step forward with your left leg, bending it at 90 degrees. Your knee should be directly above your ankle.

Bring your right leg forward, and step back with your right foot. Continue alternating sides, and do 15 lunges per side.

6. Plank

The plank is an essential part of any workout regimen. This exercise strengthens your core, while simultaneously helping you tone up your entire body.

Hold the position for 30 seconds, and then rest before repeating.

7. Weightlifting

Weightlifting is not only effective for toning up, but it helps you lose weight as well.

Lift weights 3 days a week, and try to work up to 5 total workouts by the end of the month.

Yoga for strength is also one great way to train your muscles. It can help to relax your mind and body whilst building strength using your own body weight through poses that are suitable for anyone. 

Stretching Exercises

While cardio and strength training alone won't necessarily lead to visible changes in your physique, combining both with proper stretching can make a big difference.

Stretching helps loosen tight muscles, making it easier to move freely.

By doing so, you'll be able to reduce stress on your spine and prevent injury.

1. Wall Stretch

Stand against a wall, and hold onto it for support. Lean into the wall, and stretch outwards as far as possible.

Hold this position for 20-30 seconds, and then slowly return to the starting position. You may need to lean further into the wall if you feel pain.

2. Side Stretch

Hold onto a chair or table for support, and sit sideways against the wall.

Extend your arm over your head, and reach towards the opposite wall. Hold this position for 30 seconds, then switch sides.

3. Kneeling Hamstring Stretch

Kneel on the floor, and place your hands underneath your hips.

Keeping your knees slightly bent, gently pull your toes towards your buttocks. Hold this position for 60 seconds, and then release.

4. Standing Calf Stretch

Stand upright, and place one hand on each calf. Gently press down on your heels, and raise your calves upwards until they're perpendicular to the floor.

Hold this position for 1 minute, and then release. Repeat this procedure on the other leg.

5. Seated Hip Flexor Stretch

Sit comfortably in a chair, and cross your ankles. Place your palms on the floor, and extend your legs out in front of you.

Press down firmly on your inner thighs, and slowly roll your legs backward. Hold this position for 2 minutes, and then release.

Do the same thing on the other leg. If you have trouble sitting still for long periods of time, try lying on the floor instead.

Exercises for Targeting Your Back Fat

Targeting Your Back Fat

The first step in reducing back fat is to determine where exactly it is located on your body.

The best way to do this is by taking a mirror and looking at yourself from behind.

You should then look at your stomach, and count how many times you can find dimples or indentations.

If you don't see any, keep counting until you reach five or six. That number represents your waist size, and the location of your abdominal fat.

Once you've determined where your back fat is, it's time to start targeting it. There are two ways to do this: either through diet, or exercise.

Dietary Changes

If you're trying to lose back fat, you need to cut out foods that cause you to gain weight.

Sugar-laden drinks, processed meats, and refined carbs are all culprits when it comes to gaining weight. Instead, opt for water, green tea, protein shakes, lean meat, whole grains, fruits, veggies, nuts, seeds, and other healthy food choices.


If you're not seeing results after cutting out bad foods, it might be time to turn to exercise.

Try incorporating cardio, strength training, or stretching into your daily routine.

Cardiovascular exercises will help raise your heart rate, which will stimulate your metabolism, and speed up your fat burning process.

Strength training will give you a toned look, as well as strengthen your core muscles.

Finally, stretching will help you maintain flexibility, allowing you to move freely without pain.

Remember, though, that there's no magic pill that will instantly eliminate back fat.

It takes time, consistency, and patience. But once you get started, you'll begin to notice improvements within just a few weeks.

Final Thoughts

So there you have it! You can begin to reduce back fat by trying a combination of different kinds of exercise and lifestyle changes.

It's important to note that none of these will magically fix the problem and that all of them take some time to show results.

If you do a combination you're likely to see improvements within a few months.

 Reducing fat is personal to you, so it's essential to take some time to learn about your own body and see what it responds to.

Above all else, remember to stick with it over time, because even small amounts of progress can add up to significant results.

We hope that this article has given you some insight into combating back fat and that you now feel a lot more confident about where to get started with it. 

Good luck and stay positive!

Kevin Harris