Anyone who’s ever seen an un-retouched image of a celebrity knows that some of the fittest and most beautiful people in the word have trouble spots—just like us regular folks! While some of us have trouble making our belly fat disappear other people can’t rid their bodies of back fat no matter how hard they try. (Sometimes referred to as a bra bulge, back fat is that that annoying band of chub that clings to the back muscles and creates a fold of skin above the waistline or a bulge that peeks out of a bra band.) While we’d love to tell you that there are tons of ways to target your back fat, it’s actually impossible to spot-reduce flab. That’s not necessarily a bad thing, though. If you’re serious about firming up your back, you’ll need to decrease your overall body fat, which means you’ll look slimmer everywhere—not just below your bra band.
How to Get Rid of Back Fat?
You’ve probably heard this phrase by now, but if you haven’t, listen loud and clear: You can’t work off a bad diet. In an editorial by the British Journal of Sports Medicine, researchers noted that excess sugar and carbs—not physical inactivity—are primarily to blame for the growing obesity epidemic. No matter how much you move, eating poorly is working against you and it will win every time.
Excess calories, especially those in the form of sugar and unhealthy fats, end up as fat on your body and that includes your back. But eating clean doesn’t mean starving yourself. The key is to choose healthy, whole foods. Clean eating includes lots of fruits, vegetables, lean protein and healthy fats. The choices are wide open! Walk the perimeter of your local grocer or visit a farmers market just to see your options. If you’re not sure how to start, try our eBook Get Started With Clean Eating for a little guidance—we’ve got TONS of tips on how to make clean eating a natural part of your daily life.
Exercises To Reduce Back Fat
1. Plank it Out
To work your core muscles and stabilize your back, place two dumbbells on the floor and assume a push-up position, with your hands on the dumbbells about shoulder width apart. Your body should be as stiff and straight as a plank, forming a straight line from head to toe. There’s an added degree of difficulty as you work to prevent the dumbbells from rolling out from under you. Hold the position for 30 seconds. If you want to further target the back area, lift one arm at a time to shoulder height and hold it for a few seconds. For more ways to sculpt your figure, don’t miss these 31 No-Gym Workouts.
2. Bang Out Some Push-ups
While most people think of a pushup as a chest exercise, its somuch more than that. “Push-ups help to increase lumbar stability with focus on the spinal erectors,” says Jay Cardiello, celebrity personal trainer and star of ABC’s My Diet Is Better Than Yours. That basically means that the exercise helps strengthen the back muscles to support the spine, preventing back pain and giving you a lean physique—which is exactly what you want when your goal is to torch back fat. To do the exercise, lie on the floor facedown with your hands at your sides, just outside your shoulders, and your feet hip-width apart. Raise your hips, thighs and chest off the floor so your weight is supported by your toes and palms. This is the starting position. Exhale as you straighten your arms and push your body up until your arms are straight. Try to keep your head, hips, and ankles aligned as though your body is a straight plank. After a brief pause at the top, inhale as you lower yourself down. Repeat for ten repetitions.
3. Jumping Rope
It might feel like you’re just working your shoulders, Stokes says, but they’re connected to your back, so it’s hitting that as well. Plus, it’s a great cardio workout that’ll burn fat all over.
4. Cobra Pose: The Cobra exercise for back fat targets upper back muscles.
- Lie face-down on a yoga mat with your arms at your side. Keep your palms facing down.
- Keeping your abs and ‘glutes’ stretched, lift your chest off the floor while inhale slowly, making sure that your navel remains in touch with the ground.
- Simultaneously raise your arms and back backwards, with your palms facing upwards.
- At the same time, lift your legs a few inches off the floor.
- Remain in the pose for a count of 3 and come back to the beginning position by exhaling. Aim for 8 to 10 repetitions.
5. Scissor Leg Lifts
Leg lifts will work your abs, but the scissor lifts will improve your lower back at the same time. This is an exercise that you’ll need to build your way up to. Start by just doing leg lifts to improve your core strength and then work on this exercise when you’re ready for it. Slowly increasing the amount, you do will help to avoid injury.
- When you lift your legs, open them up and then bring them closed with one leg crossed over the other. Open your legs again and close again with the opposite leg crossed over on top.
- You want to do at least 10 repetitions of this if you can. Work your way up and start by just doing two reps and lower your legs back down. You’ll feel your core strength building, and that’s when you’ll want to do more.
- Take a 30-60 second break between the exercises.
- To help with your stability, keep your arms by your hips and maybe just slightly further out. You can use your arms to help pull your legs up.
Some of the above exercises are difficult but are effective in terms of how you can get rid of lower back fat. You’ll need to build up the strength to hold the positions for longer. All the discomfort and sweat that you go through will be worth it in the end. The great news is that you can do all the exercises in the comfort of your own home. There’s no need for any special equipment or worry about what others in your local gym will think about your weaker back muscles. Build confidence in your abilities to do these excellent back fats burning exercises.
When it comes to improving fitness, the best time to start is now. Remember, you can’t get rid of your body and back fat in a few days, so have patience and stick to our easy-to-follow exercises to reduce back fat for at-least a month to take a giant leap towards your fitness goals.