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7 Exercises That Are Perfect For Getting Rid Of That Stubborn Back Fat

Everyone struggles with their weight from time to time and chances are if you’re one of those people then you’ve had to deal with back fat at some point in your life. Back fat is stubborn, hard to get rid, and can affect your confidence and self esteem. Unlike other parts of your body that might accumulate extra fat, back fat is a little harder to hide and it is not always easy to know how to get rid of that extra back fat. 

So what can you do? Well, we’ve researched back fat and some exercise to help you get rid of it for good. So if you’re tired of having to deal with your back fat, you need information on how to get started getting rid of your back fat, and you’re ready to be free of your back fat for good, then keep reading for our 7 exercises that’ll help you beat your back fat for good! 

Like a lot of things in life you have to understand something in order to beat it. Knowing what something is, how it works, and what affects it is important. So let’s start off with the basics of what back fat actually is so we can better understand how to get rid of it. It’s pretty self explanatory, but back fat refers to, well, the fat on your back. 

Usually the fat on your back is more noticeable than other places on your body because unlike other places on your body that might lack muscle, have extra fat, or just need some work, the fat on your back has a tendency to sag over time. This is what makes back fat more noticeable and is why many people want to get rid of it. But what causes back fat? Back fat is caused by an accumulation of an unhealthy diet and lack of exercise. Similar to how your body can accumulate fat in other places over time without exercise or proper eating habits, back fat is the same only it might be more noticeable. 

So how do you get rid of that stubborn back fat for good? Well, iif back fat is caused by poor eating habits and lack of exercise, it only makes sense that the solution to getting rid of your back fat is to change your eating habits and to incorporate a healthy exercise regime to your daily life. This might seem like an obvious answer, but it isn’t always as easy as saying you’re going to workout more. 

Maybe you lack the time to have a full workout routine or you don’t have access to a gym. Not to worry, you can still get rid of that back fat without the gym. The first and probably most obvious thing to do is to change your eating habits. Trying to incorporate healthier food options can go a long way to prevent fat from accumulating on your back. The next step is to incorporate some exercises to help get rid of that back fat. While having access to a gym is certainly helpful, it isn’t always necessary. We’ve gathered 7 exercises to help you get rid of your back fat and all you’ll need is your body, some weights (or something heavy), and a desire to get rid of your back fat once and for all.

Man doing push up on pavement.
Certain exercises can help target back fat to get rid of it for good. 

Using exercises for getting rid of your stubborn back fat might seem like an easy solution to your problem, but putting in the work is no easy task. But nothing that is good comes easy so you have to work for what you want. Whether you have minor back fat that you’re just looking to tone, or you need to lose some fat before you tone your muscles, we’ve got the exercises to help you out! 

1. Push-Ups

An easy, beginner workout to help combat back fat is to do push-ups. Push-ups are a great exercise to get rid of back fat because it helps to work your lower back (as well as your arms and chest, so bonus!). The best part about this exercise is that you don’t need any special equipment, just your own body! 

2. One Arm Dumbbell Rows 

Another easy workout to try is the one arm dumbbell row. For this exercise you’ll need some dumbbells or even just a heavy object that you can lift to help add some weight and difficulty to the workout. This workout is a good way to exercise your upper back area. The key to this workout is to do smaller weights and more reps. Adding more weights will help you gain muscle. 

3. Barbell Deadlift

barbell deadlift exercise is a great workout that engages both your upper and lower back muscles. If you’re looking to burn some of that back fat then using a barbell (or any weighted object around your house that is comfortable to hold) with less weight and more reps is the way to go. If you want to add muscle, add more weights once you’re comfortable. 

4. Planks

Planks are a good back fat exercise if you have limited access to equipment or you aren’t comfortable using weights just yet. Planks are great for burning back fat because they engage both upper and lower back muscles. If you want to make this exercise even more intense then try alternating for one-arm planks. 

5. Superman 

Superman is another exercise that not only works your stubborn back fat, but it also engages other muscles in your body as well so you get more burn for your workout. Holding the superman pose not only works your back muscles but it also helps to burn fat in your abdominem as well. 

6. Jumping Rope

If you’re looking for an exercise that is inexpensive, fun, and is a great cardio option to work your whole body, then jumping rope is a great exercise choice for back fat. Jumping rope engages all your muscles in your body so if you’re a fan of cardio then this is a great alternative to lifting weights. 

7. Pull-Ups And Chin-Ups

If you have access to a bar or you’re able to buy one, then chin-ups and pull-ups are perfect exercises for targeting your stubborn back fat. Chin-ups and pull-ups are perfect for engaging your back muscles to not only burn fat but also to tone it in the process so you get two for the price of one with this workout. 

Man stretching before exercise.
When exercise and diet don’t work, try another option. 

If you really commit to a healthy lifestyle and exercise routine but you still aren’t seeing results, there are other options out there. One such option is a vaser liposuction treatment. If you’re someone who only has a little bit of back fat that you just can’t seem to get rid of, then a vaser liposuction treatment might be something to consider. Or, talk to your doctor about other options if you find that diet and exercise aren’t helping. But just remember, back fat didn’t appear in a day and it will take longer than that to get rid of. So be patient and keep working toward your goal!