6 Exercises That Will Help You Get Rid Of Back Fat

It is easier to accumulate fat than losing it. The same thing is with back fat. It’s slowly accumulated over time, and genetics, diet, and lifestyle factors play an important role in where your body stores fat. Well, most of your daily activities like walking, doing chores are good for your arms and legs, but they don’t focus on your back. 

To lose back fat, you have to lose overall fat. Not fair, right?

So today we are going to talk about how to get rid of back fat, exercises to help you out, and things you can include in your diet to lose back fat. Let’s get started!

What causes back fat?

Back fat becomes more prominent starting from the 30s. Poor posture and clothing can make your back look like a lump.  Other than that, genetics plays a major role in gaining and losing weight. Some of the causes are:

  1. Eating excess sugar and salt
  2. Eating too many calories
  3. Your activity level
  4. Natural aging process
  5. Your height and weight

Ways to get rid of back fat 

Back fat can be tricky when it comes to losing it, and the spot-fat reduction technique doesn’t work. The best way to lose upper and lower back fat is by creating a caloric deficit. A proper exercise routine that focuses on the whole body to balance the above statement.

Creating a caloric deficit doesn’t mean you have to go rogue and starve yourself. That is not a healthy process but is followed by many for quicker weight loss.

The easiest way is to cut back on foods that are high in calories and low in nutritional value. Avoid sugar, salt processed foods and eat fiber-rich foods. You could also upgrade your workout routine and burn your calories there. If you reduce your caloric intake by 300 to 500 calories per day, you’ll start to lose a pound every week.

Diet to get rid of back fat  

These are some of the weight loss friendly food:

  1. Avocados: leave you feeling fuller and more satisfied for an extended period
  2. Eggs: stabilize blood glucose levels and reduce cravings
  3. Chickpeas: high fiber food to assist with gut health
  4. Almonds: provide a mixture of healthy fats and protein
  5. Milk: has whey protein in milk contributes to satiety and balanced blood glucose 
  6. Salmon: fatty fish supports healthy insulin function which contributes to a healthy weight loss
  7. Green leafy vegetables: high fiber and full of micronutrients

Remember, these foods contribute to fat loss, but it doesn’t happen without any exercise. Weight loss is a combination of diet, sleep, exercise, lifestyle, and stress. So, one thing is always dependent on the other.

Exercises to get rid of back fat

We have divided it into the upper and lower back. Doing both of these will help you to tone your back, and you could easily include these in your workout routine.

For upper back

Upper back exercises focus on arms, chest, neck, and obviously on your upper back.

1. Speed Bag

You don’t need to have a bag to perform this exercise.


  1. Stand together with your fists held high in a fighting stance. Keep your feet apart with one leg slightly ahead of the other.
  2. Keep your fists near your jaw.
  3. Set a timer between 30 seconds to 2 minutes.
  4. Aim at the imaginary bag, with your knuckles facing outward, aim to hit the bag as repeatedly as you can in the time frame, rotating your arms as you are doing so.
  5. When the timer ends, that’s a “set”. Do this up to three sets.
2. Reverse Fly

You could substitute dumbbells with water bottles (filled).


  1. Stand together with your feet shoulder-width apart, holding dumbbells at your sides.
  2. Move your hips back and bring your chest forward, until your chest is parallel to the ground.
  3. Allow the weights to hold towards the ground, with palms facing one another.
  4. Make sure your core is robust, your back is straight, and your knees are slightly bent.
  5. Exhale and lift your arms, bent the edges while squeezing your shoulder blades together and ensuring you are not hunching them up towards the ears.
  6. Inhale and lower the arms back to the initial position.
3. Resistance Band Pull Down

This exercise is similar to rowing a boat, only upwards.


  1. Hold the center of the band together.
  2. Bend your elbows and separate your arms as you pull the band towards your chest.
  3. Slowly return the handles to the initial position, and repeat.
Get Rid Of Back Fat

For lower back

These exercises focus on your legs, core, glutes, and your lower back.

1. Back Extension/Superman


  1. Lie on your stomach, on a yoga mat (if you’ve got one).
  2. Stretch out your body so that your legs and arms are lengthened.
  3. Lift your hands and feet off the bottom at the same time. Hold the position and count till 10 (5 if you are a beginner).
  4. Lift your belly button off the ground (advanced), and hold the position for several seconds.
  5. Then lower your legs and arms in the same position before repeating the exercise.
Get Rid Of Back Fat
2. Dumbbell Swing

It is a whole-body exercise, and you can replace the dumbbell with objects available near you.


  1. Stand together with your feet shoulder-width apart and grip the dumbbell properly.
  2. Keeping your back straight, bend your knees slightly, push your hips back, and swing the dumbbell in between your legs.
  3. Once the dumbbell is behind the body, contract your glutes and thrust your hips forward, swinging the dumbbell up to chest level.
  4. Allow the dumbbell to swing in between your legs again.
3. Side Planks


  1. Lie on the right side with your legs stretched directly on top of each other and the elbow under the shoulder of your right arm.
  2. Employ the abdominals and lift the knees and hips off the ground, keeping the top and the body aligned.
  3. Hold the position for 15–20 seconds, which specialize in not letting the hips, head, or shoulders drop.
  4. Slowly return to the ground, switch to the left side, and repeat this process.

Read about: Science-Backed Exercise Regime: 8 Best Workouts According To Science!

So here are some exercises to get rid of back fat. There are many exercises out there like pushups, pull-ups that can also help you out. But we didn’t include each one of them because then this article would turn into a book (and we don’t want that).

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