Get rid of back fat
Health & Fitness News

Get rid of back fat

Planning on working out every day to lose back fat? First, you need the proper clothing. Fortunately, if you don’t, you can purchase from sites like bill butcher motosport. Furthermore, exercising is also good for your body and mental health.

What causes back fat?

Back fat accumulates slowly over time over every ten years. Because of somatopause, it becomes increasingly hard to lose weight, especially around your love handles, muffle tops, and behind your bra strap. In addition, back fat accumulation can result from lifestyle choices like eating excess sugar, eating too many calories, a sedentary lifestyle, aging, and poor posture.

Back fat isn’t unhealthy.

Back fat is often just a sign of natural changes in the body, including; somatopause, aging, and a shift in posture as you age. Another reason for back fat can also be genetic because of your susceptibility to storing fat in particular areas, which every human has or should have. However, that’s not to say all back fat is healthy. Some back fat could be because of insulin resistance, high testosterone and low carbohydrate tolerance, and an increased risk of diabetes, PCOS, and infertility. Still, women need a certain amount of body fat for proper hormone function, and it is entirely normal to have more body fat than men.

Exercises to get rid of back fat


  1. Reverse Fly – First, you stand with your feet shoulder-width apart, holding dumbbells at your sides. Next, push your pelvis back and bring your chest forward, hinging at the hips until your chest is parallel to the floor. Allow the weights to hang towards the bottom with your arms slightly bent and palms facing each other. Ensure that your core is strong, your back is straight, your chin is tucked, and your knees are slightly bent. Exhale and raise your arms to the sides while you squeeze your shoulder blades together and ensure you’re not hunching them toward your ears. Inhale and lower your arms to starting position.
  2. Resistance band pull-down – Hold the middle of the band with both hands and arms stretched out at 45 degrees from your shoulders. Bend your elbows and separate your hands as you pull the bar towards your chest. With control, return the band to starting position.
  3. Barbell bent over rows – Ensure you have the proper amount of weights, then stand with your feet shoulder-width apart, bend your knees, and hinge forward from your waist, with your back straight and neck in line with the spine. With palms down, slightly wider than shoulders, take hold of the bar. Squeeze your shoulders together and lift until the weight touches the chest, ensuring your core is strong. Slowly lower it back down.
  4. Back extension – Lie on front with your hands and elbows at your side. Lift your shoulders and chest off the floor while squeezing your shoulder blades together. Lift your head simultaneously instead of aiming upwards and overstretching back. For increased intensity, lift your legs. Return slowly to the start position.
  5. Dumbbell swing – Stand with feet shoulder-width apart, holding the dumbbell with one hand in front of the other. With a straight back, slightly bend your knees, push your hips back and swing the weight between your legs.


Most gains come from a healthy diet so remember to change your eating habits and implement this routine into your daily practices while also keeping other habitual changes in mind, such as sitting and the time window you choose to eat.

Comments Off on Get rid of back fat