You’re perfect the way you are, but there’s nothing wrong with getting in better shape. If you’re worried about back fat, you can do exercises at home to target that area.
You might notice back fat above the top of your jeans or around your bra. Sometimes it shows through your tank tops, an annoying issue that’s hard to eliminate. While back fat can be hard to eliminate, you can make it happen with the right exercises.
The reason it’s so hard to reduce back fat is it takes dedication. You can’t do sporadic exercise and expect it to disappear. It takes routine and determination, but it’s well worth the results.
What Causes Back Fat
Back fat doesn’t happen quickly, as it takes time to develop. As women age, they experience declining growth hormone levels, making it harder to build or maintain muscle. Other things that can cause back fat include:
- too much salt or sugar
- consuming too many calories
- not being active enough
- poor posture
Ten Exercises to Reduce Back Fat
Some exercises can target stubborn back fat, helping you look how you want. You’ll sculpt your back while burning fat and feeling good. Another benefit is that you can do most of these exercises at home without equipment.
1 – Superman
Supermans work your back and core muscles and also help with your glutes. As it strengthens these muscles, it also improves your posture.
Supermans don’t require equipment, and you can do them anywhere. There are a few variations but start with the basic option if you’re inexperienced.
- Start by lying face down on the floor with your legs straight and arms extended above your head.
- Avoid looking up, keeping your head in a neutral position while lifting your arms and legs about six inches off the floor. If you feel your lower back muscles contracting, you’ve gone far enough.
- Hold the position for two to three seconds, focusing on your breathing.
- Lower back to the floor and repeat it for two to three sets of eight or more reps.
2 – Pull-Ups
This exercise helps with back fat, especially on your upper back and shoulders. The attempt will work your muscles even if you can’t do a full pull-up. The more you practice, the better you’ll get at it, too. You need a pull-up bar to perform this move.
Persistence will pay off, and you want to ensure you follow the correct form. To do a pull-up, do the following:
- Extend your arms with your hands shoulder-width apart, holding onto a bar.
- Stick out your chest and curve your back slightly.
- Pull yourself up using your back muscles until your chest is level with the bar.
- Lower yourself slowly into the starting position before going again.
3 – Side Plank
This exercise reduces back fat and helps you build a strong core. With a stronger core, you’ll also have better posture and balance.
- Lie on your right side with legs extended and stacked on top of one another.
- Prop the elbow of your right arm on the ground directly under the shoulder.
- Keep your head aligned with your spine, and place your left arm along the left side of your body.
- Lift your hips and knees from the ground, keeping your right foot on the floor.
- You can raise your left leg into the air or keep it stacked on your right leg.
- Stretch your left arm toward the ceiling and hold the pose for up to sixty seconds.
- Return to the starting position and turn your body so you can do it again on the left side.
4 – Bird Dogs
Bird dogs work the muscles in the entire length of your back. This bodyweight exercise requires enough space to extend an arm and leg, but it doesn’t require any equipment.
- Kneel with your knees hip-width apart and hands shoulder-width apart on the ground.
- Extend one arm in front of you, and point the opposite leg behind you, keeping your hips square to the ground.
- If your back sags, you may have to lower one leg a bit.
- Hold this position for a few seconds.
- Limit movement in your hips as you shift to the other arm and leg, holding for another few seconds.
- Switch sides until you do each side five times.
5 – Push-ups Build Upper Body Strength, and Help You Lose Back Fat
Push-ups can quickly reduce back fat because they require so much muscle strength. Pushing your entire body off the floor works most muscles in your back and increases your heart rate. When your heart rate goes up, it helps burn even more fat.
A regular push-up requires raising and lowering your body off the floor. If you get bored with the original, you can switch it up and look for other push-up variations. However, make sure you can follow the proper form for a regular push-up before trying anything advanced.
- Get on your hands and knees, placing your hands a little wider than your shoulders.
- Keep your arms straight, and extend your legs out behind you, placing your toes on the ground to keep your body raised.
- Bend at your elbows, lowing your body until your chest is almost to the floor.
- Hold it for a second before pushing yourself back up.
- Repeat as many times as you can.
6 – Power Skips
Power skips are easy to do anywhere and don’t require any equipment. They target many muscle groups and help reduce back fat.
- Stand straight with your feet hip-width apart, tightening your core and keeping your back flat.
- Raise your arms until they’re even with your waist.
- Raise your left knee while forcefully pushing off the ground with your right foot, hopping into the air.
- As you do this, swing your left hand forward and your right hand backward.
- Switch sides, continuing in a skipping motion while staying in place.
- You can do it as long as you want, but aim for at least one minute.
7 – Prone Thoracic Extension
This experience works the muscles in your upper back while improving mobility. It also improves your posture.
- Lie on your back with your hands linked behind your head.
- Squeeze your glute to engage your core while lifting your head and upper chest and arching your upper back.
- Stay in this position for three seconds before returning to the starting position and repeating ten to twelve times.
- Make sure you don’t let your lower back arch throughout the exercise.
8 – Supine Pushups
This exercise targets the posterior deltoids and upper back. It can be challenging, so be patient as you learn the correct form.
- Lay on your back, bend your knees, and flatten your feet on the floor.
- Place your arms at your sides with elbows straight and thumbs toward the ceiling, firmly holding the weights.
- Press your fists into the ground to raise your upper back off the floor.
- Hold the position for two to three seconds before relaxing your body and returning to the starting position.
- Repeat the movement twelve to fifteen times.
9 – Cobra Pose for Flexibility and Reducing Back Fat
Cobras work many areas of your body, helping you tone your back, arms, and chest. It’s an easy exercise, so you may want to start here if you’re a beginner.
Start by lying on your stomach with your hands out towards your sides but directly under your shoulders.
- Extend your legs and keep your toes pointing away from the body.
- Exhale as you press your hips to the floor and raise your chest from the ground.
- Your lower back should arch while your chest and ab muscles stretch.
- Hold the position for at least fifteen seconds before relaxing and lowering your body back to the floor.
- Make sure you keep your hips on the floor at all times.
10 – Wall Pulls
Pulling weight toward your body requires work from your back muscles. Wall pulls strengthen many of your back muscles, effectively reducing back fat.
You’ll need a sturdy door frame or pole to use for support, and then you’ll be ready for a wall pull.
- Grab the door frame or pole with both hands and straighten your elbows.
- Pull your body toward the door frame until your chest touches it.
- Hold the position for two seconds, tightening your back muscles.
- Extend your elbows, pulling your body back.
- Repeat the movement fifteen times or until you can’t anymore.
- Place your feet closer to the door frame or pole for a more intense workout.
Other Ways to Reduce Back Fat
Aside from exercising to reduce back fat, you can make a few other changes in your life, including these tips:
Improve Your Diet to Slim Down the Back Fat
Changing your diet is one of the best ways to lose body fat. When you eliminate or reduce processed foods, you limit carbs and fat that cause fat storage. It also stabilizes insulin levels as your blood sugar reaches a healthy level.
Focus on eating whole foods such as the following:
- leafy greens
- organic meat
Studies show that stress can cause your body to store fat in your lower back. Chronic stress elevates cortisol levels, causing fat to accumulate and encouraging you to eat more. It also decreases your immune function.
Consider meditating to reduce stress. You can also do yoga or take a daily walk to help clear your mind.
Final Thoughts on Exercises to Reduce Back Fat
Whether your back fat is a new issue or it’s always bothered you, you can make some positive changes. If you want to target that area, try these exercises to tone your back.
The exercises are beneficial but don’t forget about the other changes you can make. When you improve your body, you’ll feel better about yourself. Plus, getting healthier will make you physically feel better, too.