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How to rid yourself of back fat

Updated on September 12, 2013

Back fat is a trouble zone that is overlooked (because it’s behind you). We spend so much time worrying about the front of our body (underarm fat, muffin top, and core) that we forget the back. It’s very unsightly when you wear a tight t-shirt, a bra, and a bathing suit during the summer.Not only is it very unsightly, it also can cause back pain and poor posture. Back fat is a stubborn area that takes longer to reduce. To reduce the back fat you’re going to need cardio (to lose the fat) weight training (to reshape the back) as well as a proper diet.


A diet to lose fat is very important, but the problem is that some people think that eating one or two times a day will help them lose weight. That may be for a short period of time, but in long run your metabolic rate will fall. Meaning that your body will need fewer calories on a daily basis than it did before you went on a diet, so once you get off the diet you will gain even more weight. Also a long term crash diet of fasting may cause you to feel dizzy. A proper diet would consist of a lean protein diet such as, baked chicken, turkey, eggs, brown rice, and whole wheat pasta. Make water your main source of beverage to help cut sugar and calories. Try to avoid or just cut back on processed and refined foods like hotdogs, hamburgers, and white bread (I recommend just avoiding it all together).


Exercise is very important if you’re looking to reduce your back fat. The right exercise can help target and develop the back muscles.

Dumbbell One-Point- Row

This exercise targets your back and core muscles.

First, with a dumbbell in each hand, balance your weight on your left foot, bending over at the hip and raising your right leg. Your torso and left leg should look like a “T”. Keep your chest and right leg parallel to the floor and your shoulders square to the floor.

Second, hold the weights below your shoulders, arms straight. Pull the weights up to your sides, keeping your shoulders square to the floor, and squeeze your shoulders blades together. Keep in mind that you have to maintain your balance on your left leg.

Last, slowly lower the weights to the starting position then repeat (recommended 12 to 15 for toning). When you are done switch legs and repeat.

Reverse Fly

This move targets your upper back and your shoulders. It is recommended that you use light weight.

First, you will need a chair or bench. Bend over with the arms hanging down and the weights under the knees. Be sure to keep the back straight and the abs engaged.

Second, lift your arms out to the side, up to the shoulder level, squeezing the shoulder blades together. Elbow should be slightly bent and only to lift to the shoulder (could cause in injury).

Last, lower the weights to the starting position and repeat.

Dumbbell shoulder shrug

It is a simple exercise that only involves moving your shoulders towards your ears (simple, but effective). The dumbbells hang directly down beside your body, and then lift your shoulders to your ears. Your arms should extend at all times. Once your shoulders are at your ear, pause for a count then return to the starting position.

Upright rows

First, stand with your legs at a comfortable distance apart (about a shoulder width). You should be standing straight up.

Second, gasp a set of dumbbell in front of you at arm’s length (your palms should be facing you).

Last, lifts the weights straight up and back down; you should be in control of this simple movement at all times.

Back activities

Doing exercises everyday can get kind of boring and eventually you’re going to stop; here are a few activities you can do to tone your back.


Swimming is a great way to tone you back, by perform the breast stroke, butterfly stroke, or the back stroke. Swimming is an activity that you could spend hours doing, so it is a very beneficial activity to tone your back.


Boxing or even kickboxing is a great way to tone your body including your back. Your lower back muscle will get a workout; while at the same time learn the art of self-defense.

Belly dancing

Belly dancing helps strengthens the hamstrings, butt, arms and back muscle, which will improve posture.

Toning your back is going to take a lot of discipline and hard work, so don’t expect to see a speedy results. If you find yourself getting bored (it happens to the best of us), then try one of the activities above to keep you entertain. So get started on shedding that back fat today.


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    • DDE profile image

      Devika Primić 4 years ago from Dubrovnik, Croatia

      Great simple tips to follow, informative and helpful

    • ChitrangadaSharan profile image

      Chitrangada Sharan 5 years ago from New Delhi, India

      Back fat is perhaps the most stubborn fat to get rid of. Your suggestions are very useful and effective. I think all of us do need to lose those extra pounds, especially from the back.

      Thanks for sharing this useful hub!


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