What exercise gets rid of back fat

Diet, exercise, and lifestyle factors all play a role in where your body stores fat. What exercises get rid of back fat?

And most of your daily movements, like walking and carrying groceries, work in front of your arms and chest, which can make it difficult to tone back muscles and target back fat.

The idea of ​​”spot treating” fat areas on your body with specific exercises is a myth. It would be best if you lost total fat to lose back fat. Having a healthy diet, a calorie deficit, and an exercise routine can work together to make the back more robust and more in shape.

How to get rid of back fat

It would help if you started by creating a calorie deficit, which means you have to burn more calories than you consume. In addition, you can tone your back muscles if you focus your exercise routine on targeting your upper and lower back muscles.

Adding high-intensity interval training (HIIT) to your routine, along with training these specific muscles, will give you the results you are looking for.

How to create a calorie deficit

It takes 3,500 calories to equate to a pound. If you reduce your calorie intake by 300 to 500 calories per day, you will start to lose a pound every week. To create a calorie, cut down on foods high in calories but low in nutritional value. Cutting out sugary drinks and processed foods with many artificial preservatives can be an easy place to start.

Increase your exercise routine by burning 300 to 500 calories at the gym or jogging. Cutting 400 to 500 calories per day from your diet will double your weight loss results.

Diet to get rid of back fat

Having a diet rich in fiber and low in sodium can help you trim excess fat and “water weight” that your body can store in your back. Some of the most weight loss-friendly foods include:

  • avocado
  • hard-boiled eggs
  • leafy green
  • broccoli and cauliflower
  • sweet potatoes
  • salmon and tuna
  • lean chicken breast

Toning exercises for the lower back

These exercises target the lower back muscles, including the oblique and extensors. The activities can be done at home or the gym, with a minimum of exercise equipment needed.

Reverse hip lift with exercise ball

This low-impact exercise is easy for the hips and an easy way to start toning your back.

  • Lie with your stomach on the exercise ball, your eyes looking at the ground. The palms should lie flat on the floor, and the legs can be bent at the knee.
  • Squeeze the gluteal muscles together and balance on the ball as you press your legs together and up. The ball must remain stable during this movement.
  • Hold this position, lower your legs. Repeat ten times, increasing the length of time you hold the hip lift if you can.

Side jackknife

This exercise is aimed at your obliques, which are part of your stomach, and will tone the “love handles” and lower back.

  • Have your legs on top of each other, lying on the right side.
  • Place your left hand behind your head. The right hand can rest where you feel comfortable.
  • Squeeze the slopes as you pull your left leg up towards your left arm, which should remain stable on your head. You will move the bent left arm towards the left knee.
  • Repeat ten times before switching to the opposite side.


This exercise, named after a superhero, works on the lower back and gluteal muscles.

  • Lie on your stomach, on math.
  • Stretch your body so that your legs and arms are extended.
  • Lift your feet and your hands off the ground at the same time. Both arms and legs should be approximately 6 inches from the ground.
  • If you can, lift your navel off the floor and hold the position for several seconds. Lower your legs and arms back down with control before repeating the exercise.

Toning exercises for the upper back

Lateral raises with dumbbells

This simple weight exercise works the shoulder muscles and improves the definition around the shoulders and back.

  • Stand with a manual in each hand, facing forward. You can also change this movement by doing it from a sitting position. You do not need to use a lot of weight either – doing many repetitions with lighter weights may be better for toning your back.
  • Lift the weights slowly out to the sides until your arms parallel the floor. Do not squeeze your shoulders or “shrug your shoulders” while doing this.
  • With control, return the arms to the body. Have a breath and repeat 10 to 12 times for one set.


A seated cable row will train your back muscles, especially the latissimus dorsi.

  • Sit with your back straight and hands on each side, grasping the resistance band, dumbbells, or rowing machine handle.
  • Pull your arms in, bend your elbows and pull with total weight while leaning back.
  • Return to the starting position and repeat. Instead of repeating, try repeating this exercise quickly for several minutes to get your heart rate up.


The speedbag tones your arms and upper body. Although it is best to use a bag mounted on a wall or ceiling, you can do the exercise without the bag.

  • Stand in a fighting position. Have your feet are hip-width apart, and your hands are in fists, close to your jaw.
  • Aim for your bag (or imagine one!). With your knuckles facing out, aim to hit the bag as many times as you can within the selected time frame and rotate your arms as you do so.
  • When the timer goes off, there is one “set.” Do up to three sets.

Related articles:

Ab exercise that doesn’t hurt your back

Best exercise to build back muscles


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