Back Fat Exercises

Back Fat Exercises

Excess fat on women’s backs creates unsightly bulges over the waistband of your jeans and around your bra’s band.  Although women usually store fat on the thighs and buttocks, there are some who get pockets of fat on the upper back or lower back.

Excess fat in general accumulates all over the body due to lack of physical exercise and an unhealthy diet.  Genetics dictates where unsightly bulges appear.  If you have extra fat on your back you can do back fat exercises to get rid of it.

Are There Exercises To Target Back Fat?

If spot reduction were possible the world would be a lovelier place.

Too bad spot reduction exists only in TV commercials.  You cannot reduce flab from specific parts of the body.  Exercising the muscles in the areas where you want to get rid of fat cannot make the fat in that area go away.  You have to shed pounds from your entire body.  This can be done by a combination of exercise and a wholesome diet.

However, exercise to strengthen and tone your muscles is always a good thing.  The calories burned when you perform back fat exercises will help you lose weight while firming your back.  Combine strength training with aerobic exercise to get the most benefits.

Working the back muscles improves your appearance and posture.  A stronger back will also lessen your chance of back injury and will help support your entire body.

Exercises for the Upper Back

Upper back fat exercises will help reduce the bulge around the band of your bra.  Here are a couple of exercises for the upper back.

Bent-Over Row

Stand with your feet about shoulder-width apart.  Keep your back straight and stomach pulled in; don’t lock your knees.  Hold a dumbbell in each hand and bend down from the waist until your upper body is almost parallel to the floor.

Let your arms hang freely toward the floor.  Squeeze your shoulder blades together and bend your elbows.  Use your back muscles (not your arms) to raise the dumbbells to your side.

Hold, then lower the weights to the starting position in a controlled movement.  Do 10 to 12 reps.

Rear Delt Fly

Sit on the edge of a sturdy chair or bench.  Hold light weights in each hand behind your legs.  Keeping your back straight, lean slightly forward from the hips.  Tuck your chin into your chest.

Slowly raise your arms to the side, elbows slightly bent.  Squeeze the shoulder blades together and hold at the top of the extension.  Lower your arms to the starting position.  Do 10 to 12 reps.

Exercises for the Lower Back

Lower back exercises can also help reduce back fat.  Try the exercise below:

Opposite Arm/Leg Lifts

Lie flat on your stomach, legs straight and arms extended over the head.  You can rest your forehead on the floor or turn your head to one side.  Slowly raise your right arm and left leg simultaneously.

The pelvis and chest should remain flat on the floor.  Lower and repeat with the opposite leg and arm.

Other Back Fat Exercises

Strength training exercises that work the major muscles in your back will help reduce body and back fat.  Some of the exercises you can do include pull-ups, seated cable rows, straight bar pull-downs, bent-over lateral raises, and straight-arm pullovers.

Keep in mind that back exercises can help reduce fat from your entire body.  Aerobic exercise and a healthy, low-calorie diet will allow you to burn fat faster and remove the unattractive bulges on your back.