Posted on: October 5, 2007 Posted by: Nicole Harding Comments: 33

Looking to slim down some areas of your body? Back fat can be a difficult area to target when exercising and losing weight. Remember that in order to best achieve a toned body it is important to focus on whole body workouts. In this article we will offer ten great ways to help reduce back fat! Fight back at back fat.

*Disclaimer: This is not meant to substitute medical advice. Before starting a new diet and exercise program it is a good idea to consult your doctor or health care provider.

1. Plank Drops

Plank Drops will help to improve your posture by strengthening the muscles in your back that help to keep your back straight.

To do these start in the plank position: extend your body parallel to the floor, similar to the push up position, but bend your elbows to a 90 degree angle and rest your weight on your forearms. Your elbows should be directly under your shoulders and your body should form a straight line. Rest on your forearms with your feet shoulder width apart.

Do not let your abs or hips move and drop your chest a bit towards the floor while squeezing your shoulder blades together. Hold this position for ten seconds and then stretch your mid-back by pulling your shoulder blades apart.

2. Pull-Ups

Pull-ups are an excellent way to target back fat. Though they are difficult to do, the results will be worth it. Hold a bar with your palms facing out and pull your body up. You can do this at home by attaching one in a doorway at your place. This exercise will work your back. A chin-up is a similar exercise to a pull-up but has your palms facing you is easier but because chin-ups are more bicep exercises a pull-up is more ideal.

3. Push-Ups

Push-ups are great, simple exercises for your back. Since they require no equipment you can do them almost anywhere and do not need to go to the gym. Get into push-up position with your hands on the floor in a position wider than shoulder-width apart. Focus on the downward movement as you slowly lower yourself. Before you push back up hold for about 3 seconds.

You can also try specific push-up handle devices that make this exercise more effective and target your back muscles even more!

4. Jump Rope

Chances are you remember jumping rope on the playground as a child. Did you know that jumping rope is actually a good way to work your shoulders and back? Simply hold the handles of the jump rope in each hand and rotate your wrists to swing the rope over your head, and jump over the rope as it loops under your feet. In addition to toning your muscles this will provide a fat burning cardio workout.

5. Rows

Many gyms have a rowing machine. The rowing machine is a terrific workout for your back. The basic row movement is great. Also, it is a good idea to follow up with a 30 second medicine ball toss. Hold a 10-pound medicine ball over your head, stretch your back muscles, and then throw the ball to the ground as hard as you can. Make sure that as you throw the ball you focus on contracting your upper back muscles. This will work your back muscles and increase your heart rate to burn fat.

6. T-Raises

Weight training with dumbbells can be a good way to target back fat. Try T-raises. Hold light dumbbells (2-3 pounds) in each hand and stand with your feet hip-width apart. Bend your knees a little as you shift your hips back and lower your torso so that it is parallel to the floor.

Bring the weights together and turn the palms to face forward. Keep your arms straight as you lift the weights up to shoulder height and then lower them back down. As you do this exercise focus on keeping your core tight.

7. Dumbbell Rows

Another great exercise using dumbbells are single arm dumbbell rows. Hold a 15-25 pound dumbbell in one hand. Stand with your feet hip width apart. Bend your knees as you shift your hips back and lower your torso until it is almost parallel with the floor. Use your free hand to balance yourself by placing it on the wall in front of you. Bring the weight up towards your chest by bending the elbow straight up. Keep your shoulder blades down and together. Focus on keeping your core tight as you do this exercise.

8. Deltoid Raises

Deltoid raises also utilize dumbbells to help strengthen your back muscles. Hold a 5-10 pound dumbbell in each hand. Stand with your feet hip-width apart and bend your knees a little. Shift your hips back and lower your torso so that it is almost parallel to the ground. Turn your palms up to face each other, and bend your elbows as you lift the weights to shoulder height. Make sure that you use your back muscles rather than your arms to raise the weights. Also, keep your core tight as you softly lower the weights back down.

9. Wall Angels

Wall angels can help increase your upper back flexibility and strength. Stand with your back up against a wall. Press your upper and lower back, your head and your bum against the wall. Stand with your feet a few inches from the wall. Bend your arms a little and extend out to the side. Your palms should be facing away from the wall.

Begin with your arms at shoulder level and extend the arms straight up while at the same time attempting to keep your body flat against the wall. This will be similar to the movement of making a snow angel. When your arms are as high as they can go hold the position for ten seconds while keeping contact between the back of your palms, your head, your elbows and your back with the wall. Bend the elbows to lower your arms down to your waist and again hold for ten seconds.

10. Cardio

Cardio is very important in reducing fat in any area. Engage in a cardio workout at least five times a week for 60 minutes each work out.

While these exercise will help you reduce your back fat it can also help to buy clothes which flatter your shape. Making sure you do not wear your bra or pants too tight can help minimize visible bulge. This can help allow you to feel confident and secure about how your body looks. Strengthening your back muscles can not only improve your shape but also help minimize chronic back pain and improve your posture. In addition to exercising it is also important to eat a diet low in sugar, sodium, and saturated fat. All your hard work might be for nothing if you do not eat well to help at the same time! Follow these steps and you will be rid of your back fat in no time at all.

33 People reacted on this

  1. Buy a undergarment called….ummmm. I forgot what it’s called but it’s kind of like bathingsuit and it makes your stomach and ‘love handles’ more secrete.

  2. i really dont know why all you idiots find it so hard to loose fat . everywhere you go to ind out how to lose fat anywhere they tell you to diet and excersize . go workout ******


  4. Look Tiphany, not all people are created equal and therefore it is harder for some people to loose weight in some areas then it is for others. People go to these sights for help not negative feedback, so why don’t you keep your smart *** comments to yourself.

  5. This tip is for Tiphany. I am not fat! I am a size 6 I am 5’5 & I weigh 139 lbs, but I have naturally large breasts & I have back fat under my bra strap & I got on this website to find out if there was a prticular excercise that I could do to help lose it. I excercise & weight train everyday, but that area is very hard to get to! Some of us are not blessed with naturally perfect bodies nor do we have the money for plastic surgery! You need to be a little more understanding of others & stop judging people. Karma!! Ever wonder why you are so angry?

  6. OMG Amy!!! im just liek you except im an inch taller. im 5.6:sz..6 in ribs come out a the same weight as u. but the only porblem w/ my back….some skin hangs over my bra…i absolutely hate it!!thats why i am here..and yeah i exercise every single day……

    thanks everyone!!!!!!!!!love ya’ll!

  7. i’m like amy and kara I run everyday and i weigh 140 lbs. but i can’t help how endowed i am and that makes it hard to reach the back reigons which is wear i need help. so i got on google to try and find a solution and i found this website. i hope it works! thanks for the help.

  8. Tiphany, why do you feel the need to take the time to come to this site only to bager those of us who are here for wiehgt loss tips? Obviously you are young and immature. Those of us in our 40’s who have put our children, family and career ahead of ourselves,find it comforting to know that we aren’t alone in getting back into the exercise and diet routine. Finding time to exercise is difficult when you have other lives and responsibilities to think about. And before you start calling people idiots as you did in your posting, perhaps you should get a dictionary and learn to spell. (Exercise is NOT spelled Exercize) You are caling the wrong person an idiot. Go back to school and try to learn something this time. And while you are there see if they offer a manners and etiquette class. You need some serious help with your social behavior. As for the rest of the readers, I wish you luck in your diet and exercise endeavors.

  9. Even though Tiphany sounds like a rude individual it is true that diet and exercise is the only thing that will help you lose inches and tighten any of your problem areas.

  10. Tiphany of course exercise and a healthy diet will aid you in weight loss. Since everyone’s Metabolism is different, they need to do those little extras to get the ball rolling. By the way, there’s no need for name calling, this is a support column.

    Rod x

  11. Ignore her yall!!She is looking for attention!I use to be a biggg girl and I have back fat still but as the they stated above a totoal body workout works the best and the more you sweat under your back fat the better..I went from 240-183 so I have been there..

  12. hey tiph.. . . you suck. 110 5″2 and back fat effects everyone regardless! hey ladies the best and most fun way to get rid of back fat is to join a sexy poll class. Youll get an awesome workout using muscles you havnt used in a long time and the results are unbelivable and fast! plus it helps with self esteem and homelife.(if you know what i mean) 🙂

  13. Actually Tiphany perhaps if you took a bit more time to check your spelling and a little less time criticizing others then you would be better off. Its ‘lose’ not ‘loose’.


  14. Another “cause” for the back fat is not wearing the correct bra. I think if the band size is too big, it can give you the appearance of having back fat as it doesn’t sit where it’s supposed to. The way to fix this is to get professionally measured.

  15. Hi,

    Usually the culprit of the bra fat has a lot to do with wearing the wrong size bra. Most women (including myself, before I learned) think about bra sizing all wrong — we think if we’ve got big boobs, we should wear a large band size (38 or up). Nope, that’s not how it goes at all! Most American bra companies only go up to a DD, which is not going to accommodate our F-H cup friends at all. We go up in the back to make up for the small cup. If the center front of the bra does not make contact with the breast bone (between the breasts), your cup size is too small!

    The band is the most important part of the bra. It supports the breasts more than the cups or the straps. I wore a 36B, but I’m a 32D. In my 32D bras, the backfat went away and it looks like I lost 10 lbs.

    Please do yourself a favor and get fitted at a boutique (not Nordstroms or Victoria’s Secret, etc) and find yourself a bra that fits! It will solve the backfat issue or significantly reduce it. If you’re in the Southeast, drop in at Bits of Lace, where we’ve got professional bra fitters that find a bra for your individual body, rather than giving you a bra and “making” you fit in it. Or you can visit us online or give us a call for bra fitting guidance.

    You can see a bra fitting chart at

    I hope this helps! Good luck!

    Bits of Lace Customer Support

  16. Thank Heaven for this article. Someone just happened to take a picture of my back and it is embarrassing. So I appreciate the tips.

  17. I have lost 20 pounds this year, but I haven’t exactly dieted. When you diet, you crave the foods you are giving up. I’ve just been eating smaller meals, but more of them during the day. I don’t eat after 8 p.m., and i drink 1-2 gallons of water a day. I live in a small town, so I walk wherever I have to go in town. It’s all been adding up. I drank pop all year also, but I cut back from about 2 bottles a day to a can. (I got really bad about drinking pop in college) When I have to eat fast food, I get kids meals and I eat really slow so it fills me up faster. Those are my tips. 🙂

    And Tiphany, you suck. That’s no way to talk in a support column

  18. A friend of mine told me about a new amazing bra called THE UNBELIEVABRA which was designed with a molded cup bra that gets rid of back fat. I bought it and love it! Not only is it the best fitting bra I’ve ever owned, my back is amazingly smooth and I can’t believe how skinny I look now… How many things have I bought that left me disapointed? Too many. But with this, it surpassed my expectations. My husband noticed right away and loved how smooth I felt when he hugged me. I’m loving that I can wear my tight white tee’s now without feeling like I have to hide my back with a sweater or whatever. I now own 3 of these amazing bras and have told everyone to buy one. So the moral of this story is, if you are wearing a regular bra, you will have more back rolls than you should. Get rid of those and get one of these Unbelievabras by Shapeez and give yourself a break.

  19. Try the unbelievabra. It has really helped me get rid of unwanted back fat. I work out all the time and I am a small girl but when I wear tight shirts my back fat always shows. Now that I am wearing the unbelievabra I can wear the tightest shirt with no back fat. I feel extremely supported and comfortable.

  20. Back fat is a pain! Im very fit and toned and I have been having a hard time myself with back fat. I have searched online for good workouts and it seems like these are the best. I will give em a whirl at my gym and keep you ladies posted.

    I’m also def going to try a sexy pole class Kritter ^_^ it really sounds like fun!!


  22. I dont have a tip more so a problem with a dress abought online and it fit or it fits snug on upper back. I need to wear it so Im starving myself until August 8. Any solutions

  23. Hahaha. Tiphany, I’m a little curious what you were doing on this site in the first place when you allready know all the answers to getting rid of fat? I laugh in your face you silly child. Haha.

  24. I just wanted to say one thing to Tiphany. Do not judge others until you have walked their shoes. Until then, show some respect. This is a support group for people who need help and SUPPORT, not criticism. If you want to downgrade someone, go somewhere else and do it.
    As for everyone else here, I feel your pain with the weight and the back fat. I am 5’9″ and 130lbs before I had my son. I had toxemia and now I am having a terrible time with and back fat. I am working hard to drop the weight, although it is hard at times. All we can do is stick with, wear the clothes that fit us the best, and hopefully we can reach our goals. Good luck to everyone and never let anybody get you down.

  25. Hi um
    im 18 yrs old, 206lbs,and 5’3 and i want to lose weight quick for prom any tips plz. Ive tried the lemonade diet and i lost 8lbs in a week but i couldnt do anything but drink this nasty spicy water and it was weird not eating so again PLEASE HELP!!!

  26. My favorite secret product right now for hiding pesky rolls and bulges is TapeShaper. I don’t know how just a “tape” can work so well…just put a strip over where you want to flatten out…it totally works.

  27. Its not easy loosing that its a part of life we have to help and support one another and motivate each other spiritually sometimes this happens but each and everyone stay encouraged I have the fat that rolls over my bra and my stomach is alittle flabby and thick thighs also im trying to find a way to tone it down all the positive people stay encouraged and bless

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