How To Lose Back Fat In A Healthy Way

exercises to lose back fat

Genetics, diet, and lifestyle factors all play a role in where your body stores fat. And most of the daily movements, such as walking and carrying groceries, are related to the front of the arms and chest. This can make it difficult to know how to tone your muscles and target your back fat. 

A combination of a healthy diet, lack of calories, and a conscious exercise routine focused on the lower back and upper back can work together to make the back stronger and healthier. 

Losing back fat by healthy eating habits

Losing back fat by creating calorie deficit

losing back fat by creating a calorie deficit

One pound of food costs 3,500 calories. You will begin to lose 1-2 pounds per week if you reduce your calorie intake by 300-500 calories per day. The simplest way to create a calorie deficit is to limit foods that are high in calories but low in nutritional value; by doing so, you can reduce your calorie intake without negatively impacting your health.

Cutting out sugary beverages, processed and bleached grains, and foods high in artificial preservatives is a simple first step. Improving your exercise routine is another way to create a calorie deficit. Burning 300-500 calories in the gym and cutting another 300-500 calories per day from your diet doubles your weight loss results.

Diet tips to help you lose back fat

Simply put, in order to lose fat, you need to: 

  • Increase healthy, fat-burning foods, such as: soluble fiber, good proteins and healthy fats
  • Decrease processed, low quality, high sodium foods, aka: fast food, refined carbs, sodas and sugary treats

Some of the most weight-loss-friendly foods include: 

  • avocados
  • hard-boiled eggs
  • leafy greens
  • broccoli and cauliflower
  • sweet potatoes
  • salmon and tuna 
  • lean chicken breast

Exercises that help tone your back muscles

Combining a healthy diet with regular exercise not only targets back fat but also improves your overall health. Exercise helps you lose weight by increasing your metabolic rate and blood circulation. The following are the best exercises for burning back fat by strengthening your back muscle group.

Toning exercises for the lower back

Reverse hip raise with exercise ball

reverse hip raise with exercise ball
  • This low-impact exercise is easy on your hips and a simple way to start toning your back. 
  • Begin by lying on your stomach on the exercise ball, your eyes on the ground. Your palms should be flat on the floor, and your knees should be bent.
  • As you press your legs together and up, squeeze your glute muscles together and balance on the ball. During this movement, the ball should remain stable.
  • Hold this position for a few seconds before lowering your legs. Repeat several times, increasing the time you hold the hip raise if possible.

Side jackknife

This exercise targets your obliques, which are part of your abdomen, and will tone your “love handles” and lower back area. 

  • Lie on your right side, stacking your legs over each other.
  • Place your left hand behind your back. Your right hand can rest wherever it is most comfortable for you.
  • Squeeze your obliques while drawing your left leg up toward your left arm, which should be stable on your head. You’ll be bringing your bent left arm up to your left knee.
  • Rep several times before switching to the other side.


This exercise named for a superhero works your lower back as well as your glutes. 

  • Lie on your right side, stacking your legs over each other.
  • Place your left hand behind your back. Your right hand can rest wherever it is most comfortable for you.
  • Squeeze your obliques while drawing your left leg up toward your left arm, which should be stable on your head. You’ll be bringing your bent left arm up to your left knee.
  • Rep several times before switching to the other side.

Toning exercises for the upper back

Lateral raises with dumbbells

This simple weight exercise strengthens the shoulder muscles while also improving definition around the shoulders and back. Including weight training in your routine can help boost your metabolism throughout the day.

  • Face forward, holding a dumbbell in each hand. You can also modify this movement by performing it while sitting. You don’t have to use a lot of weight, either; doing a lot of reps with lighter weights may be more effective for toning your back.
  • Slowly raise the weights away from your body until your arms are parallel to the floor. Don’t clench your fists or “shrug” while doing this.
  • Return your arms to your body with control. Take a deep breath and repeat the exercise 10 to 12 times for one set.


A seated cable row will strengthen your back muscles, particularly the latissimus dorsi. You can also simulate a row machine’s motion by sitting on a bench and using light dumbbells or a resistance band.

Begin by sitting with your back straight and your hands gripping the resistance band, dumbbells, or row machine handle on either side.
Lean back and draw your arms in, bending your elbows and pulling with your entire weight.
Return to your starting point and repeat. Instead of repetitions, try quickly repeating this exercise for several minutes to raise your heart rate.


The speedbag is useful for toning your arms and upper body. While a bag mounted to a wall or ceiling is preferable, you don’t need one at all to perform this exercise.

  • Stand in a fighting stance with your fists raised. That is, your feet should be hip-width apart, with one leg slightly in front of the other, and your hands should be in fists, close to your jaw.
  • Set a timer for between 30 seconds and 2 minutes.
  • Aim for your bag (or imagine having one!). With your knuckles facing outward, aim to hit the bag as many times as possible in the time allotted, rotating your arms as you go.
  • When the timer goes off, you’ve completed one “set.” Perform up to three sets.

What causes back fat?

Body fat is necessary for a variety of functions, including temperature regulation, energy storage, and digestion. So being overweight does not automatically imply that you are unhealthy. You actually require it in order to, you know, survive.

Without enough fat, you may experience vitamin deficiencies, hormone imbalances, or nervous system damage. Keep in mind that the American Council on Exercise recommends that most healthy women have between 21 and 35 percent body fat. Healthy men should have between 8 and 24 percent.

Excess upper, middle, and lower back fat accumulates for the same reasons that other fat does: genetics, a lack of exercise, a sedentary lifestyle, or certain medical conditions.

Fat tends to accumulate more around your belly area as you get older, which can lead to so-called “love handles” on your lower back.Many factors can contribute to excess fat on your back, the most common of which is obesity.

  • a sedentary lifestyle (lack of exercise, sitting all day, too little movement)
  • a diet lacking in fibers and proteins
  • Poor stress management, for example.

In some cases, genetic factors may also be present. Your body has its own way of deciding where it wants to store fat, which is mostly determined by your DNA. If you’ve ever heard your mother complain about her belly fat, chances are you will as well!

Back fat can be exacerbated by a lack of cardio exercise or a sedentary lifestyle. A high-sodium or sugar diet can also contribute to inflammation in the body, making back fat and “bloat” appear more prominent.Poor posture and ill-fitting clothing can both contribute to your back “bulging” or appearing lumpy.

However, it’s important to note that, most of the time, genetics play a major role in where excess weight accumulates on your body. That means that back fat can fluctuate according to:

  • the phase of life you’re in 
  • your total body weight 
  • your height
  • your activity level


The idea of ​​treating the fat parts of the body with a particular exercise is a myth. You need to lose weight by getting rid of total body excess fat in order to lose back fat.  It is not over-stated that back fat is one of, if not, the hardest parts to deal with. Still, it’s hard but not impossible. 

Though you can’t change your DNA, practicing mindful eating with high-quality nutrition food, good proteins combined with committing to a regular strength training that is designed for back fat loss, or just simply walking 1 miles a day could do wonders. Diabetes may be one of those underlying causes that the body can’t lose weight despite doing all of the good things. In this case, please contact your doctor to get a diagnosis as soon as possible.

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