Stubborn fat clings to certain areas of the body and holds up mighty resistance against our best fat-loss efforts. When it comes to the upper body, fat around our back and shoulders often results in the dreaded bra bulge. The first step is to make sure you’re wearing the right size bra , and the second is to tone up your upper back area . Sometimes women neglect the upper back area because they’re afraid of bulking up and getting “man shoulders, but nothing could be further from the truth.

  The hardest reality about losing weight is that you can’t just circle a specific spot on your body and melt away the fat. It takes smart full-body training to really burn fat, and you’ll see the results all over. 

 While back fat can obviously be stubborn, it doesn’t stand a chance against the exercises we will be discussing in this article.


How to get rid of back fat

  • Reverse fly:

  You’ll need a pair of dumbbells for this exercise. Generally, you want to use smaller weights and higher repetitions if you’re looking to tone the muscles and larger weights with lower reps if you’re looking to build muscle. Start by standing with your knees slightly bent and your feet shoulder-width apart. Bend over so that your back is straight, your torso is parallel to the floor and your face forward. Holding a dumbbell in each hand, raise the weights away from your body towards the ceiling, stopping when your weights are at shoulder height. Keep a slight bend in your elbows and use slow, controlled movements as you return to starting position.

  • Donkey kicks:

  Donkey Kicks have multiple benefits for the lower body, toning lower back muscles being one of them. It is an excellent way to keep the lower body in shape and maintain a fit and toned calf and thighs. These should be performed with great care to prevent muscular damage at the back and legs. Those with typical back conditions should avoid excessive straining.

  • Dead lifts:

  Deadlifts are a great exercise for your back if done correctly. If you’re not careful, you could cause damage to your spinal column. Don’t lift more than you can handle. This does require a bar so if you don’t have one lying around, you might want to find a friend or visit your local gym. Start with the bar on the ground in front of you, standing with your feet shoulder-width apart. Bend over and grip the bar so that your hands are outside your feet. Keeping your back straight and your butt down (as if you’re sitting down), lift using your legs as much as you can and squeeze with your glutes when you reach the top. Slowly bring the bar back to starting position and repeat.

  • Planks:

  These are an excellent workout to tone and strengthen your core muscles. To do a standard plank, get into push-up position. Lower your body so that you are resting on your elbows instead of your palms, keeping your back straight and your head up. Hold the plank for a minute (although you can adjust the time to your preference and ability). Planks are a simple but super effective exercise that builds your core. You can also use different plank variations to target different muscle groups.

  • The Cobra pose:

  The Cobra Pose popularly known as bhujangasana is one of the famous techniques to reduce lower back fat and strengthen the back. It is also an excellent way to cure any kind of lower back pain one might be facing. This needs to be done at a slow pace for effective results and to save the body from cramps.

  • Side bending:

  Side Bending improves the strength of your back and regulates blood flow to the entire upper body. It is essential to perform side bends if you want to get rid of the fat deposits on your lower back to get the curvy shape again.

  • Side crunches:

  Side Crunches are very beneficial for the abdominal region, thighs and lower back. It helps tone muscles and gets rid of the fats that have been there for a long time and refuse to go permanently. Practicing side crunches regularly will improve the overall stamina of the body.

  • Angle leg lift,:

  Angled Leg Lifts have a medium level of difficulty, but very effective for the entire body, especially lower back and thighs. This exercise requires a lot of stamina so those with major back or knee problems should not do this exercise.

  • Superman:

  This exercise is one of my personal favorites. Start by lying on your stomach with your arms reaching out in front of you. Simultaneously raise your chest, arms and legs as you squeeze your lower back muscles and hold for 30-60 seconds. Your head should be raised so that you are comfortably looking at the wall in front of you. This is another simple exercise that works out your core.

  • Back bends:

  Back Bends are done mainly to stretch the lower back, which gets cramped up if we sit for too long. It is also a warm-up exercise for the lower back before you begin the workout session. It is very important to stretch the back to regulate blood flow and prevent back pain.

  • Dorsal raise:

  Similar to the Superman pose, this one starts on your stomach. Instead of holding your arms out in front of you, pull them back so that your hands can clasp behind your back or bend your elbows so that your hands are just behind your ears or at your temples. Raise your chest so that it’s off the ground and hold for a few seconds before lowering it back to the starting position. Repeat for fifteen to thirty reps.



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