What to do to reduce back fat

It is not possible to directly reduce back fat. However, reducing total body fat through diet and targeted exercise can reduce back fat and provide health benefits. This article discusses the causes of excess back fat. But also eating habits and lifestyle to reduce body fat. It also explains how to do targeted exercises that can help tone different areas and muscle groups in your back.

Is it possible to reduce back fat on a special basis?

It is impossible to precisely target the elimination of fat to specific areas of the body. People who want to look slimmer in the back area need to combine diet and exercise to reduce total body fat. This approach should also reduce fat around the back.
Reducing fat, especially around the belly, can prevent insulin resistance, diabetes, and cardiovascular disease, according to a 2020 study.

Back Fat Reduction Tips

To reduce total body fat:

– create a calorie deficit

The way to reduce body fat through diet is to create a calorie deficit. A calorie deficit occurs when a person consumes fewer calories than they need to maintain their current body weight. A calorie deficit can be created by a combination of reducing daily calorie intake from food and drink and expending caloric energy on exercise and other physical activities.
Start with gradual and steady weight loss. Aim for one to two pounds a week to maximize your chances of maintaining weight loss.

Eat foods rich in nutrients

Nutritious foods are foods that are high in healthy nutrients and low in calories, sugar, and fat.
Nutrient-rich foods are high in:

– protein
– fiber
– vitamins
– minerals

Here are some examples of nutrient-dense foods:
– vegetables, including leafy vegetables, starches
– fruits such as apples and berries
– lean proteins such as poultry, fish and lean cuts of meat
– beans and legumes
– nuts and seeds
– whole grains, including brown rice, quinoa, whole grain bread and pasta
– healthy fats such as oily fish, avocados and olives

Avoid added sugars and saturated fats

Try to limit the amount of added sugar to no more than 10% of their daily calorie intake. Be aware of adding sugar to drinks, sugary foods, and processed foods. Similarly, saturated fat calories should not exceed 10% per day. Meat, full-fat dairy, and processed foods may contain saturated fat.

Special exercises for burning fat on the back

Research shows that endurance (cardio) exercise can promote weight loss, and resistance training can reduce body fat. Back exercises help to tone this part of the body.

The following exercises will help tone your lower, middle, and upper back and reduce back fat.

Beginners accustomed to weight training should start with one set of each exercise and gradually increase the number of sets as their muscle strength and endurance improve over time. It is also advisable to take at least 1-2 days of rest between workouts for a specific muscle group, especially at the beginning.

Exercises to tone the lower back

Some exercises that can help tone your lower back include:

Upside down thigh lift

A gym ball is useful in this exercise, which targets the obliques and extensors. You can also use a flat bench.

1 Lie on your stomach on an exercise ball with your hands on the floor.
2 Squeeze your buttocks to lift your legs while rocking on the ball.
3 Hold for a few seconds before lowering your legs. Repeat the operation several times.

Lateral height

This exercise helps tone the lower back, the internal and external obliques, and the rectus abdominis.

1 Lie on your side with your legs crossed.
2 Stretch your forearm along the floor for support and bend your forearm so that the hand touches the side of the head and the elbow points up.
3 Squeeze your obliques and lift your hip towards your shoulder, bending your knee slightly.
4 Repeat the operation several times, then switch to the other side.

Exercises to tone the middle back

Here are some exercises that will help tone the middle back:

Bridge position

A bridge can strengthen and tone the muscles that run along the spine and help maintain good posture.

1 Lie on your back, bend your knees and place your feet flat on the floor just below your knees. Hands should remain at the sides.
2 Raise your pelvis toward the ceiling, tensing your buttocks.
3 Hold this position for 5 seconds before gently lowering it. Repeat the operation 12-15 times.

cobra position

Cobra is a yoga pose that strengthens and tones the muscles around the spine.

At first, it may be difficult for you to stay within what is comfortable.

1 Lie face down with your hands on the floor below your shoulders.
2 Using the muscles of the buttocks and legs, tear your head off the floor, and then your chest.
3 If possible, straighten your arms when your back arches.
4 Hold this position for 20-30 seconds before gently returning to the floor. Repeat the stretch 2-4 times.

Exercises to tone the upper back

Some exercises to tone and strengthen your upper back include:

Side raises with dumbbells

Lateral raises can improve the shape of the shoulders and back.

1 Either stand or sit with a dumbbell in each hand. Slowly raise the dumbbells out to the sides until your arms are parallel to the floor.
2 Pull your arms close to your body, controlling the movement.
3 Repeat 10-12 times.

With scales

1 Stand with your feet shoulder-width apart and bend at the waist, keeping your back straight and your neck in line with your spine.
2 Bring your shoulders together, lift the weight towards your chest.
3 Slowly lower the weight, then repeat the exercise 10-12 times.

Other tips to reduce back fat

In addition to diet changes and regular exercise, other lifestyle measures help them reduce their body fat levels.

Use Stress Reduction Strategies

Research points to a link between long-term exposure to the stress hormone cortisol and higher levels of body fat. When a person feels stressed, they may also switch to unhealthy or comfort foods. It helps to have strategies to relieve stress. Try different practices like yoga, meditation, mindfulness, or light exercise to see what works for them.

get enough sleep

Lack of sleep can contribute to weight gain and obesity. A large prospective 2013 study found that non-obese adults had a 40% higher risk of developing the disease if they slept less than 5 hours per night.

Reducing total body fat through diet and exercise is the best approach to reduce back fat. People may try to go on a diet rich in nutrients, which leads to a calorie deficit. Exercises targeting various back muscles can also tone this area. Other factors, such as sleep and stress, are also important to consider as they can affect body composition and weight.


Chait, A., et al. (2020). Adipose tissue distribution, inflammation and its metabolic consequences, including diabetes and cardiovascular disease.

Drewnowski, A. (2017). Using nutrient profiles to meet public health needs: from regulation to reformulation [Abstract].

Drewnowski, A., et al. (2019). Suggested nutrient density score that includes food groups and nutrients to better meet nutritional guidelines.

Hall, K.D. et al. (2011). Quantification of the impact of energy imbalance on body weight.

Jackson, S. E., et al. (2017). Hair cortisol and obesity in a population sample of 2527 men and women aged 54 to 87 years.

Miller T. et al. (2018). Resistance training combined with diet reduces body fat while maintaining muscle mass regardless of resting metabolic rate: a randomized trial [Abstract].

Swift, D.L. et al. (2013). The role of exercise and physical activity in weight loss and maintenance.

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