How to Get Rid of Back Fat: Exercises and Tips for a Better Lifestyle!

How to Get Rid of Back Fat: Exercises and Tips for a Better Lifestyle!
Photo by ardent attenuation from Flickr
SHARE - Having back fat bothers most people. It can happen to people of all age and gender. Back fat is a band of chub that clings to the back muscles and create a folded skin above the waistline. There are many factors that cause your body to store fat such as genetics, diet, and lifestyle.

Many people have been trying to lose their back fat. But, eliminating back fat isn't actually as simple as doing push-ups. Thus, most people are still questioning how to get rid of back fat effectively. 

Luckily, fat on your back is unlike fat in other areas of your body. So there are several different options that can solve the problem of how to get rid of back fat. But, first thing first, you should definitely know which area of your body that you will target before deciding the best way to lose back fat.

In this article, Tripboba will give an ultimate guide on how to get rid of back fat. Those include what causes back fat, the locations, recommended diet, exercise, and tips for your healthier lifestyle!

What Causes Back Fat?

Here are several factors that might cause the presence of back fat or those that worsen your back fat:

  • A sedentary lifestyle
  • Eating too many calories
  • Eating excess sugar or salt
  • An aging process

Besides the above causes, another reason for back fat is because your back muscles work less than the front muscles on your body. The less frequent use of back muscles will contribute to losing strength and tone, thus creating back fat.

Poor posture on a daily basis also lead to back fat. This doesn't mean poor posture can actually create back fat, but it makes your back fat appear obvious. Maintaining a proper posture can improve your physical appearance and keep your bones and joints healthy.

Learn what causes your back fat sometimes can be useful to prevent your body from forming more back fat and thus become a trouble for your daily activities.

Different Areas of Back Fat

Photo by 320828282 from Flickr

Back fat can appear in a few different areas of your body. Most people experience the back fat at areas as follows:

  • Upper back fat: an excess of fat that is located over your waistline
  • Mid-back fat: fat folds near the back of your waist
  • Lower back fat: a pocket of fat that spills over the top of your pants in the back

How to Get Rid of Back Fat

Photo by 320828282 from Flickr

There are various ways to help you on how to get rid of back fat. First, exercise is important to help change your body shape. But, changing your lifestyle and nutritional habits can work together to lose your overall fat and eliminate the back fat. 

How to Get Rid of Lower Back Fat by Dieting

Photo by stevepb from Pixabay

Having mindful eating is one of the methods to get rid of back fat. Make sure you eat a balanced diet full of vegetables and reduce the number of carbohydrates. Moreover, you can also start creating a caloric deficit by burning more calories.

A calorie-control diet will help you losing fat all over your body. Consume food with plenty of lean protein to promote muscle growth in your body. The strongback muscles can help improve your posture and reshape your back and thus help you on how to get rid of back fat.

It stimulates building muscles along your spine and torso. You may better consume avocados, hard-boiled eggs, sweet potatoes, salmon, and tuna,

Back Fat Exercises

How to Get Rid of Back Fat - Photo by Hannah Wells from Pixabay

Doing exercise regularly will help you shape the muscles in the upper, middle, and lower back. Then, you can immediately lose your overall fat and of course your disturbing back fat. Here are some exercises you can try on how to get rid of back fat:

1. Push-up

Most people think that push up is a kind of chest exercise. But actually it's more than that. Push up can helps strengthen the back muscles to support the spine and preventing back pain.

2. Planks

Planks are also a popular exercise you may already know. In fact, planks can work your core muscles and help stabilize your back to get rid of fat. You may modify planks using two dumbbells.

How to do:

STEP 1. Start with your body in a push-ups position and put two dumbbells on the floor.

STEP 2. Grab the dumbbells with your hand, and with shoulder-width apart. Make sure to form a straight line from head to toe

STEP 3. Hold the position for approximately 30 seconds and repeat.

You can also do other variations of planks such as side plank with arm extension.

3. Jumping Jacks

Jumping jacks is another exercise that will help to lose your back fat. It's a simple exercise that doesn't need any tool. 

How to do:

STEP 1. start by standing up with your legs together and arms at your sides

STEP 2. Bend your knees and start to jump into the air

STEP 3. Then, spread your legs a shoulder-width apart and then stretch your arms out and over your head

4. Bent-over Dumbbell Rows

This workout is targeting your middle back, lats, and shoulders.

How to do :

STEP 1. Place your feet about a hip-width apart and grab a dumbbell in each hand 

STEP 2. Bend your knees and bring your torso forward

STEP 3. In that process, make sure to keep your back straight until at a 60-degree angle. The dumbbell should locate in front of you when your arms hang to the floor

STEP 4. Then bend your elbows and lift the dumbbells to your side

STEP 5. Squeeze the back muscles then hold for a second

STEP 6. Back to the starting position and repeat


  1. 50+ Quotes About Stories to Bring Inspiration
  2. 4 Ways How to Get a Stripped Screw-Out Step by Step
  3. 45+ Fathers Day Jokes to Make This Special Day Unforgettable
  4. 95 Warm Good Person Quotes to Motivate You Turn Into One
  5. 90 Sad Fake Smile Quotes You Can Relate To