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Back fat is usually hiding over the fall and winter when we are bundled up in cute sweater and sweat shirts but when the weather starts to get warmer back fat quickly begins to show. Bras are the best at showing off back fat. There are things that you can do to quickly get rid of back fat and start wearing cute tops without the rolls.

Cardio for Burning Back Fat‚Äč

The best way to lose back fat it to approach the problem from a "whole-body" point of view. It is impossible to only lose weight in one specific area in your body. Regardless of the area that you want to target, you need to lose body fat in general and only then will your target area lose weight as well. ‚ÄčOnce you have lost enough body fat, than you can focus on back-targeting workouts to build lean muscle and get rid of extra back fat.

Cardio is important in any fitness routine, especially if the goal is to lower your body fat. ‚ÄčWhen you are doing a cardio workout you will get the most fat burning power if it's a High Intensity Interval Training workout.

Focus on Toning‚Äč

While you can't target fat lose, you can target toning. Focus on adding workouts that use your back muscles and tone the problem areas. Workouts that help improve posture are also great.Change up your fitness routine. It's too often that I see girls focusing on cardio and not spending enough time on strength training.

Best Workouts for Back Fat‚Äč

Target back fat by focusing on these effective workouts: ‚Äč


Planks are a great core workout but the a‚Äčlso work to stabilize your back. The best way to do a plank workout is to place two dumbbells on the floor and assume a push-up position. Place your hands ¬†on the dumbbells about shoulder width apart. Your body should be as stiff and form a straight line from head to toe. Hold this pose for 30 seconds. You can also step up the level of difficulty by balancing on one dumbell while lifting the other dumbell shoulder hight and holding for a few seconds.


Pushups are a great exercise for the chest, arms and back muscle groups. Exhale as you push yourself up off the ground and inhale as you return towards the floor. You want to try to keep your body straight as you do pushups. Avoid arching and throwing your butt up in the air. Your body should remain straight and aligned as though you were doing a plank.

Bent-Over Rows

With feet shoulder length apart and  a dumbbell in each hand, bend your knees slightly and bring your torso forward by bending at the waist. You back should be completely straight and the weights should hang in front of you. Then, bend your elbows and lift the dumbbells to your side, keeping your arms close to your body. Repeat this 20 times.

Yoga for Back Strength‚Äč

Yoga is often looked over but it has a lot to offer. Yoga focuses on poses that use your back and core strength. Certain yoga poses will specifically target back muscle groups. You can also practice yoga for weight loss. ‚ÄčYoga is also beneficial toward lowing stress levels. This is important because extra stress can produce cortisol, a stress hormone that tells your body to pack on pounds. Yoga can be done in the comfort of your own home with these top at-home yoga programs.

Eat the Right Foods‚Äč

While your workouts will help you lose back fat, your diet will also play a key role. Choosing foods that are high in nutrition and have essential vitamins and minerals are key to losing back rolls. ‚ÄčEat food that will boost your metabolism and make sure that you are staying hydrated with water. Drinking tea is also encourages as certain tea can have weight loss properties, like green tea.

As you eat fill up on proteins and fiber as both will help to control hunger and leave you feeling fuller, longer. ‚ÄčMeal replacement shakes with low calories and high in nutrients will also help you lose pounds.

Related: Best Tea to Drink for Weight Loss‚Äč

Check Your Size‚Äč

One reason that you might not be able to get away from the bra bulge is that you could be wearing the wrong size. Consider going a size up or getting professionally measured at a women clothing store. ‚Äč


December 31, 2020
Weight Loss
December 30, 2020

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