Getting rid of back fat requires a combination of targeted strength exercises, overall body fat reduction through a healthy diet, and consistent cardiovascular activity.[1]
Exercises that target the back and surrounding muscle groups can help tone and strengthen the area, making fat loss more noticeable as you reduce overall body fat:
- Plank: Strengthens the back and core. Hold for 30–60 seconds and repeat for 3 sets.
- Incline Push-ups: Focus on the upper back and arms. Perform 10–15 reps for 2–3 sets.
- Bent Over Row: Targets upper back muscles with dumbbells or a barbell. Do 10–15 reps for 2–3 sets.
- Reverse Dumbbell Fly: Excellent for the rear shoulders and upper back. Perform 10–15 reps for 2–3 sets.
- Deadlift Variations: Such as conventional, Romanian, and sumo deadlifts, which recruit many muscles and burn significant calories.[1][2]
- Back Extensions: Isolate and work the muscles along your spine.
- Bird Dog: Improves core and back stability. Hold the extended position briefly, switch sides, and repeat for several reps.[3]
- Superman: Lie face down and lift arms and legs off the floor, holding briefly before lowering.[5][7]
- Glute Bridge: Strengthens the lower back and glutes.[3]
- Side Jackknife: Targets the obliques and lower back.[5]
In addition to strength exercises, cardiovascular activity (like brisk walking, jogging, cycling, or HIIT) helps burn more calories, which accelerates overall fat loss — including in your back.[4]
Dietary changes are essential for reducing back fat. Focus on consuming fewer calories than you burn, which can be achieved through a diet low in calories, added sugars, and unhealthy fats. Emphasize lean proteins, vegetables, fruits, and whole grains.[1][5]
While you can’t spot-reduce fat in just one area, a consistent approach involving these exercises, a calorie-controlled diet, and regular cardio will help reduce overall body fat and reveal a more toned back over time.[1][3][5]
References
- [1] How to Get Rid of Back Fat: Exercise & Diet Tips – Tua Saúde
- [2] The Best Exercises for Burning Back Fat – Crunch Fitness
- [3] How To Get Rid Of Back Fat And Build Muscle, According To Experts
- [4] 10 MIN STANDING UPPER BACK FAT WORKOUT | No Equipment!
- [5] How to Get Rid of Back Fat with Exercise, Diet, and Lifestyle Changes
- [7] Exercises to Reduce (and Tone) Your Back Fat and Bra Bulge
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