Losing weight can be very tricky because there are certain parts of our bodies that are not as easy to target as others. Areas like our abs and arms are easier to target, but it can be a bit more challenging to get rid of back fat. While we cannot grab a magic marker and circle the areas we want to change, we can focus our strengthening and toning efforts on our trouble spots. This can be done by incorporating cardio exercises like the elliptical and strength training into our routines.
How to Get Rid of Back Fat
Many people who lift weights spend a lot of time focusing on the areas that the eyes can see only. Because of this, the back is one of the most neglected areas when it comes to working out. Some people have the misconception that working to tone your back muscles will give you a masculine look. This belief could not be further from the truth.
The truth is that back strength is vital to our bodies. Incorporating strength training into our back workouts can help to eliminate common aches and pains. For many years I suffered from sciatica pain; it was not until I started to build up my back and core strength that the pain went away.
Benefits of Getting Rid of Back Fat
In addition to helping to relieve aches and pains, working on your back strength can also help you improve your posture. The workouts that I am sharing below are great for both weight loss and fat loss.
Your posture is not just controlled by your lower back, your shoulders and upper body play a role as well. Posture is important because, in addition to making you exude confidence, it can create the illusion of back fat when you slump due to bad posture.
The Aesthetic Side of Back Fat
I am sure that most of us can admit that the appearance of back fat is not aesthetically pleasing. None of us want to have the appearance of bra bulge or rolls when we put on our clothes.
If you are looking for ways to get rid of back fat, here are 8 exercises that will help you.
Exercise to do at home or the gym
1-Dumbbell Row
Dumbbell rows can be done at home or the gym. This is an excellent exercise for back rolls. You can do this exercise by placing one knee on a couch if you are home or bench if you are at the gym. Grab a light weight (3 – 5 lbs); you can move up in weight as you start to do this exercise more. Pull the arm straight back in a row motion toward your back.
As you are doing this exercise, be sure to avoid rounding your upper back. Keep your shoulders back, and your spine flat.
If you are a beginner, do a full set of 10 and switch arms. If you are more intermediate or advanced, do 15, and switch arms.
Aim to do 2 – 3 sets on each arm
Why this exercise works: Dumbbell rows work your entire back, upper, middle, and lower, and they also help to strengthen and tone your triceps. Making them a great exercise to get rid of back fat.
2-Push – Ups
Pushups are a basic but effective exercise for getting rid of back fat. To do this exercise, get in standard push up position by placing your hands on the ground shoulder width apart. You can do push-ups on your toes, or you can start by doing them on your knees until you build more upper body strength.
Pick the position that works best for you, and slowly lower yourself down toward the floor. Hold for 3 seconds and push back up.
Beginners do 10, intermediate to advanced do 15
Try to do 2 – 3 sets with a 10-second rest in between each set.
Why this exercise works: Pushups work because they work the whole back. The benefit to this exercise is that you are also strengthening your core and working to improve your posture. When you have a strong core, you reduce the likelihood of workout related injuries.
3-Jumping Rope
When I was a kid, I loved jumping rope. It was one of my favorite summertime activities. As an adult, I don’t love it as much as I once did, but it is a great exercise to burn fat and get rid of back rolls.
Grab a jump rope and get going. Try to do this exercise for as long as you can. It is ok if you are out of practice. The key is to get moving because 10 minutes of jumping rope at a steady pace can burn 100 calories.
Why this exercise works: Jumping rope builds muscles and contributes to strong bones. Jumping rope also burns body fat because you are working your entire body. Jumping rope is also a great way to get rid of love handles.
4-Bear Crawls
This exercise probably sounds a little funny, but it is a good one. To do this exercise, you will need to get into push up position with your knees bent underneath your hips. Keep your lower back flat, and keep your abs engaged.
“Walk” your hands forward 3 – 5 steps, and then backswards 4 steps.
If you want to make this one even more challenging, place a resistance band around your arms.
Continue to do this exercise from side to side aiming to do 3 sets.
Why this exercise works: The bear crawl works by working the shoulders and core. When you add resistance bands, it is a great way to build your shoulder muscles. Having a strong core is key to preventing injuries.
5-Renegade Rows
Start by grabbing two 3 – 5-pound dumbbells and placing them on the floor shoulder width apart. Then get into plank position. Make sure your arms are out straight directly beneath your shoulders. Row one weight up towards the side of your body while balancing on your other hand and foot.
Hold for one second at the top and return the weight to the starting position.
Beginners do 10 on each arm, intermediate to more advanced, do 15 on each arm.
Do this exercise for 2 – 3 reps.
Why this exercise works: In this exercise, you are engaging your shoulders and delts. This exercise also helps to strengthen the core and the back.
6-Superman Exercise
Grab a mat and lie down flat on your stomach. Extend your arms out in front of you making sure to stretch your arms as far as you can.
Lift your arms and legs at the same time. If you are a beginner, or you find this exercise difficult to do, you can modify it by lifting alternate arms and legs at one time. Hold for 3 – 5 seconds and then let your limbs back down.
The longer you can hold this position, the better it is for your lower back muscles.
Modified version: To do this, you would lift your right leg and left arm at the same time, and then your left leg and right arm at the same time.
Beginners, if you are doing alternating arms and legs you will want to do 2 – 3 sets of 10 on each side. Intermediate to advanced, do 3 sets of 15 of the none modified version.
Why this exercise works: This exercise engages your lower back and core, making it a great way to target those unsightly love handles.
How to do the superman exercise
Exercises to do at the gym
7- Pull Ups
Our backs are made up of many different muscles. Pull-ups are an exercise that targets the whole back. Pull-ups are hard to do, which makes most people shy away from doing them. This may be an exercise to work towards doing if you are a beginner, but there are modified versions that you can do if you want to build up your strength to do this exercise.
To do the modified version scope out your gym for the assisted pull up machine. It is a great tool to help you build your upper body and back strength.
Use this video as a guide to learn how to use the machine.
Why this exercise works: Pulls ups engage all of the muscles in our backs. If you are someone who sits a lot, this exercise can be great for alleviating back pain. It strengthens your back and core muscles.
8- The Rowing Machine
The rowing machine has become a really popular way to work your back muscles and get rid of back fat. So much so, that the rowing machines at my gym are almost always full. Grr.
To do this exercise sit on the bench facing forward. Place your feet on the platforms and reach forward to grab the cables.
Slide your butt backward (but not too far, so you don’t fall off the bench) and keep your knees bent slightly.
Keep your back straight and pull the cable towards your waist. Pull your shoulders back and then return your arms forward to an extended position to complete this exercise.
Beginners do 2 – 3 sets of 10, and intermediate and advanced do 2 – 3 sets of 15.
Use this video to see how to do this exercise properly.
Why this exercise works: Rowing exercises are a low-impact movements that helps to increase your lower back strength. It strengthens the posterior muscles that run up and down your back. These muscles are often weak for those of us who sit at a desk all day.
Wrapping Up
The key to getting rid of back fat is to be consistent. You want to work out your upper body as much as you work out your lower body. Try to incorporate these exercises into your workout routine at least 2 – 3 times per week.
If you cannot make it to the gym, stick to the at-home exercises, and feel free to do a combination of the at home and gym workouts when you make it to the gym.
Building our back and core strength is essential for those of us who spend hours of our days sitting at a desk. Core and back strength will cut down on the amount of back pain you experience, and help you to feel better overall.
A Few Tips For Hiding Back Fat
Get fitted for your bra
While you are working to get rid of your back fat, here are few tips to help you hide it until you blast it away.
Get fitted for your bra: So many of us are wearing bras that don’t fit us properly. When the band of your bra doesn’t fit, it can make your back fat appear worse than it is.
Head into a bra store and get yourself properly fitted for a bra. Most bra stores do not charge for this service.
Opt for full coverage
A full coverage bra will come down a bit further than a traditional bra. Having the extra fabric of a full coverage bra will create more of a slimming effect and reduce the appearance of bra bulge.
Buy properly fitted clothes
While you are working toward your ideal body, be sure to buy clothes that fit properly. Wearing ill-fitting clothing is one of the quickest ways to accentuate our trouble spots.
Purchase clothes that fit well. Doing this will create a more polished look.
As with any area that you are looking to work out. Getting rid of back fat will take time and consistency. Strengthening your back will lead to better posture, and everyone will notice your straight, confident posture as you start to get stronger.
Use these exercises to remove back fat and improve your core strength.
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