Beauty & Personal Care Weight & Image

How To Get Rid Of Back Fat? Best Diet Plan With Proper Exercise & Treatment

How To Get Rid of Back Fat? Body Fat is unhealthy. Moreover, the underweight body is also not considered a fit body. Though there are several reasons for a person gaining or losing weight.

A sound mind in a sound body is a healthy goal. People get fat in different areas of the body. Everyone has different trouble spots.

How To Get Rid Of Back Fat

Let us be specific about back fat. How to Get Rid of Back Fat? Fat is not burned in a day or two it requires consistency. A Healthy Lifestyle is key.

How to Get Rid of Back Fat

Back fat bothers but we cannot get rid of it completely. Body fat in specific areas also indicates our health issues. Back fat shows that a person might be Diabetic. PCOS and infertility can also be the reason.

Yet, sometimes it’s only because of the lack of physical activities and obesity. Exercising and healthy eating can help you burn back fat.

Back Fat Area

The back fat area is divided into 3 sections. These areas are:

  1. Upper back fat
    • It is over the bra strap.
  2. Mid-back fat
    • Near waist, below the bra strap.
  3. Lower back fat
    • Above the start of the hips. It spills over the top of the pant waist.

Men and women experience in any one of these areas. To check your fat on the back. Adjust the mirrors so you can examine your back fat. Stand straight that your body lines are visible. You can then identify your problematic areas.

Back Fat

There are exercises to do so your fat can burn. But healthy eating is also important with exercise. The following are some exercises and eating tips to get rid of back fat.


Depending on where your fat lies on the back you can exercise. Tone muscles to make your back lean. Both weight training and cardio are required to lean your back.

Plank to get Rid of Back Fat

Plank helps you strengthen your posture. It improves the position of shoulders. Moreover, it keeps your back lean in a neutral position.

It requires no equipment. It can be done anywhere.

  • Straight Arm Plank:

Place your hands under the shoulders slightly wider than shoulders. In straight position toes on the ground squeezing glute. Head should be in a line with your back.

Plank to get rid of back fat

  • Forearm Plank:

It is a variation of Straight arm or Standard Plank. Forearm plank is easy as compared to standard form. Place elbow straight below shoulders and arms parallel to your body at shoulder width.


  • Side Plank:

Lie on side with one leg placed on the top of the other leg. Then stretch your body on your elbow or hand.

side plank

For variation, you can raise your opposite arm straight in the air.

Superman Pose

It targets your back, hamstring and glutes muscles. Superman pose is great stretching exercise without any equipment.

superman pose

Lie on your stomach upon a mat spreading your arms and feet. Lift your arms and legs keeping your head straight 3 inches off the ground. Hold this position for a few seconds. Release and then again stretch.

Do 10 repetitions in a set of 2.


Crunches are ideal for toning lower back muscles and obliques. Crunches have different variations.


Lie on a mat. Bend legs. Cross your hands to opposite shoulders or place them behind your neck without applying pressure on your neck. Lift your head and shoulder blades from the mat. Exhale on lifting inhale on lowering.

Bicycle crunches are challenging. Do a crunch in bringing your knee close to the elbow. Extend them to starting position and repeat.

Do 15 repetitions of 2 sets or 3 repetitions of 3 sets.

How to Get Rid of Back Fat by HIIT

Do Higher Intensity Interval Training (HIIT) to burn fat quickly. Exercise for 30 seconds at high intensity.  It boosts your normal cardio exercises.

Swim to Getting Rid of Back Fat

Swimming is the best exercise for burning fat. It involves every muscle of your body. It improves back postures and burns fat.

Cat-Cow Pose

End your exercise by stretching and relaxing your body. Do some Yoga at the end. Cat and Cow pose are good for Back, chest, hips, and shoulder.

cat cow pose

Placing your face toward the mat. Hands and knees on the floor. Lift head with making an arch of the back. Inhale slowly.

Contract abs and bring the head down. Exhale slowly. Do this for a few seconds.

Weight Training for Burning Back Fat

Using weights helps you lose back fat. Weight lifting is not only for males but also for females. It is a myth that weight lifting done by females make a masculine body.

Lift weights for toning your body with instructions and proper posture. Some exercises are:

  1. Lat Pull Over
  2. Bent Over flys
  3. Shoulder press
  4. Bent Over rows

Diet to Burn Fat

Cut on your calories to burn more fat. Eat Less Work More to lose weight. Count your calories. Remove white sugar from your diet. Drink lots and lots of water. Add Green tea and black tea in your snack time.

Once a week, you can cheat on your diet. Eat clean and organic food. Add more vegetables to your diet. Remember potato is a carb don’t consider it in the vegetable family. Eat fruits before noon.

Eat your dinner not later than 8 O’clock. Drink lemon and honey in lukewarm water on an empty stomach to get rid of fat.


Dieting works 70% in losing fat whereas rest is your physical activity. Eat healthy to get proper nourishment. Give your body a day off from excessive exertion. Taking a break recovers your body it does not add fat.

I hope you enjoyed my post about “How To Get Rid Of Back Fat”. If you want to read more related articles then you can also visit: 


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