How to Get Rid of Back Fat

By Temma Ehrenfeld @temmaehrenfeld
May 08, 2019

When we diet, we can’t target the fat that bothers us most. The secret of how to get rid of back fat is to strengthen your back muscles while you lose weight.

When you shed some pounds, chances are you’ll lose fat first in your face, and people will notice you look leaner. They’ll ask you for tips, and you can expound on how to lose body fat. Maybe you’ll haul out your scale with the body fat percentage calculator, and everyone can weigh in (We’re not recommending this…).

It’s harder to lose fat on your back. But there is plenty of advice on how to get rid of back fat. The key is stronger, toned back muscles. You have plenty of choices on how to tone them.


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How to get rid of back fat

Here are five back exercises for women who don’t want to go to the gym. Men can do these, too.

1. TYI exercise. This exercise is named after the shape your arms make. Lie on your stomach on a matt on the floor. Drop your shoulder muscles down, then use your back muscles to lift your chest a little. You don’t need to crane your neck — it can’t pull up your chest! You’ll still be looking down. Move your arms up and out into a T position, move into a Y position, then move them into an I, arms out straight above your head in the Superman pose. Do 5 to 12 repetitions. If you’re strong, try a weight in each hand.

2. Swimming. Lie on your stomach with your forehead down, the pubis anchored to the mat, and your inner thighs pressed tightly together. Stretch your arms forward, palms down. Point your feet. Now lift your arms, legs, chest, and head up all together on one count. Keep breathing as you alternate lifting your right arm and left leg together even higher and switch to the left arm and right leg combination. Don’t touch them to the mat. Count slowly from 1 to 10 as you swim, lifting higher and reaching longer with each progressive count. Sit back to your heels in the yoga child position afterwards.

3. Serratus push up. Put yourself in forearm plank with your arms shoulder-distance apart and parallel like the numeral eleven. Make sure your back is straight and your butt isn’t sticking up in the air. Dip your chest down an inch toward the ground, then press your chest back up. Think about pulling your arms in toward your body with a bit of pressure to keep the shoulders from rising. Scoop your abdominals in toward the spine. Do 12 if you can.

4. Side bend. Lie propped up on one side with your knees softly bent and your top arm draped over your top leg. Anchor your other hand flat to the mat. Now lift your hips up and straighten your legs, while reaching your top arm out and over your head. Keep those bottom ribs up high, while you pull in your corset muscles. Notice your back muscles holding your arm. Lower down. Repeat 10 times on each side.

5. Twister. Bend your knees and make your body into a chair shape. Then extend both arms on one side of your body, twisting your torso. Bring your palms together in the shape of a prayer. Switch to the other side and repeat so you take the shape four times.

6. Jump rope. You’ll be getting some cardio while working your shoulders — and your back muscles, too. Move the rope with your wrists, not your whole arm, and jump just high enough to clear the rope. Go for as long as you can.


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May 08, 2019

Reviewed By:  

Janet O’Dell, RN