How to Get Rid of Back Fat: Exercise & Diet Tips

To get rid of back fat, workouts should target back muscles with exercises like rowing and lateral raises. These movements stimulate muscles in the area, which can tone the area and also help you boost metabolism to get rid of fat mass in your body.

It is also important to incorporate aerobic exercises, like HIIT workouts or cycling, as these promote the use of fat tissue as a source of energy. 

Nonetheless, to get rid of back fat, is is important to maintain a healthy and balanced diet that is low in calories and high in protein, which you can obtain from lean cuts of meat (like chicken or turkey), eggs, tofu and beans. Read more about how to start a weight loss diet and which foods you should eat.

Exercises for back fat

Some exercises that can help you to lose back fat include:

1. Aerobic workouts

Aerobic exercise is important for losing back fat as it increases your respiratory and heart rate. By increasing your cardiorespiratory expenditure, the fat stored in your body is converted into carbon dioxide and water, and literally exhaled out of the body.

Furthermore, aerobic exercise also stimulates the body to use fat as an energy source, promoting fat burning. Examples of aerobic exercises include walking, running or cycling, which can be done at a light to moderate intensity, as directed by a personal trainer.

HIIT, a high-intensity interval training, also speeds up metabolism and stimulates fat loss. These workouts typically incororate exercises such as burpees, crunches and squats  30 to 60 seconds at a time, with resting invervals in between.

2. Supermans

Supermans work and strengthen lower back muscles, and can help to boost metabolism and facilitate back muscle burning.

To perform supermans, lie belly down on the floor, with your arms stretched above your head. Contract your abs, glutes and lower and lift your arms and legs from the ground. Hold this position for  2 to 5 seconds and return to the starting position, repeating this movement for 1 minute. During this exercise, it is important to keep your head aligned with your torso and your eyes aimed at the floor in front of you.

3. Plank

A plank is a complete exercise that strengthens the back muscles and can help to tone this area. To get started, lie on the floor your stomach, and lift your body from the floor, placing your weight on your forearms and tiptoes. Keep your neck, back and legs aligned and hold this position for 30 to 60 seconds. You can perform 3 sets of this exercise, as advised by your personal trainer.

To increase intensity, you can perform planks with variations, like elevating one leg, planking on one side, or performing jumping jack planks. 

4. Incline push-up

Incline push-ups work your back muscles which can also boost metabolism and help to get rid of back fat. 

To get started, place your hands on a bench or chair, shoulder width apart. Stretch your legs behind you in a high plank position, keeping your neck, back and legs aligned. Flex your elbows and lower your chest to the bench, then raise to the starting position. You can repeat this movement 10 to 15 times, performing 2 or 3 sets. 

5. Bent over row

The bent-over row is a great exercise for losing back fat, as it targets the upper back muscles.

Start by standing with your torso leaning forward, keeping your back aligned and your core tight. Your legs should be slightly bent and shoulder.length apart. Hold a barbell with your palms facing in (or two dumbbells, one in each hand) and pull them up toward you, bending your elbow, then slowly lower back down. Repeat 10 to 15 times for 2 or 3 total sets.

6.Reverse dumbbell fly

To perform a reverse dumbbell fly raise, hold a dumbbell in each hand with your palms facing each other. Bend at the hips, so that your chest is facing the floor and your back is horizontal. Then raise the dumbbells to the sides until you reach your shoulder height, and lower slowly.  Repeat 10 to 15 times for 2 or 3 total sets.

7. Lateral raises

A lateral raise is an exercise that is beneficial for working muscles in the shoulders and upper back.

This exercise can be done with weights, such as dumbbells or plastic bottles filled with water or sand, for example. Stand upright, keep your core tight and keep your feet shoulder-width apart with a slight bend at your knees. Hold a weight in each hand with your palms facing each other, and slowly raise your arms to shoulder height, aiming for the corners of the room. Then slowly return to the starting position. Repeat 10 to 15 times for 2 or 3 total sets. 

Diet to get rid of back fat

In addition to exercise, maintaining a diet that is low in calories, fats and sugars is essential for promoting fat burning. Therefore, to lose back fat, you should: 

• Eat protein at every meal, opting for foods like white cheeses, tofu, low-fat yogurt, chicken, white meat fish and eggs;
• Consume 2 to 3 servings of fruit per day, such as strawberries, oranges, pears, apples and kiwi;
• Eat 2 to 3 servings of vegetables daily, such as lettuce, tomatoes, carrots, eggplant and green beans;
• Avoid high-fat foods, such as sausages, margarine, ready-made sauces, French fries, bacon and chips;
• Avoid sugary foods, such as ice cream, cake, jellies and chocolate;
• Avoid alcohol, such as beer, wine, sparkling wine and vodka;

It is important to remember that each person's diet can vary depending on your age, weight, health status and goals. You are advised to consult a registered deititan for a thorough assessment and meal plan that suits your needs and goals.