Wondering how to get rid of back fat? You’re not alone. Thousands of people search for “back fat exercises” every month, so we decided it’s time to talk openly about it.
First things first: if you’re struggling with excess back fat, chances are it’s a totally natural (and common – thousands of back exercise searches per month) problem, but back fat might also be associated with insulin resistance, high testosterone, and low carb tolerance, as well as an increased risk of diabetes, PCOS, and infertility, so if you’ve been battling it for as long as you can remember, it might be an idea to see a GP .
But don’t let panic lead you astray: If you’ve only tried to get rid of back fat the same way you’ve tried to lose body fat or get rid of belly fat—with unsustainable crash diets or short-term exercise routines—that could be where you’re going wrong.
The best way to achieve a healthy body composition and combat excess fat deposits is to adopt healthy habits that improve your life, not worsen it. This means not eliminating any food groups or suffering through a workout you hate.
But, and this is very important, back fat, like everything else about your body, doesn’t determine your worth or your beauty. It never has, and it never will. The important thing is to maintain a healthy relationship with yourself, with food, and with exercise. If for you, that includes learning how to lose weight properly—which, for your information, includes building strength—then we’re here to help you do it safely, for good.
What causes back fat?
” Back fat accumulates slowly over time ,” says elite physiotherapist and former professional athlete Henry Barratt. ” Every 10-year period, starting in your 30s, becomes more apparent how difficult it is to shift, especially around your love handles and behind your bra straps ,” Barratt explains.
This is due to something called somatopause , the phenomenon of declining growth hormone levels as women age. Declining growth hormone levels make it difficult to build new muscle and maintain existing muscle. In other words, what was once back muscle may naturally turn into back and upper body fat.
In addition, lifestyle causes may include:
- Eating too much sugar or salt (which can contribute to inflammation in the body)
- Eating too many calories (you need to know how many calories your body needs before you start calculating food)
- A sedentary lifestyle
- The natural aging process
- Poor posture, which can make softer areas more obvious to you
Furthermore, not using your back muscles can contribute to a loss of strength and tone, since, unlike those on the front of your body, the muscles that run along your back—for example, your glutes , hamstrings, and back muscles—can be neglected unless you consciously strengthen them.
Sometimes the problem isn’t fat distribution, but posture, which accentuates any lack of tone by allowing softer skin to wrinkle and bulge.
The truth is, you can’t reduce body fat overnight. No way. Neither diet nor exercise will equal immediate back fat loss, and this also applies to those shady online sources claiming their “back fat exercises” achieve results in 7 days.
Rather, strengthening your softer parts and reducing your overall body fat is a process. It’s not about achieving lasting results, because ultimately, that’s a good sign that you’re on a healthy routine.
We’re going to explain how to do it safely and sustainably.
Is back fat unhealthy and how much body fat is normal for women?
In general, back fat isn’t unhealthy. Most of the time, it’s a sign of completely natural changes in the body, such as:
- Somatopause (as mentioned above: when growth hormone levels decline as women age and it becomes harder to maintain muscle)
- Aging
- A change in posture as we age
Luke Worthington, a physiotherapy and performance specialist, adds that another case where back fat is completely normal is when it comes to genetics. ” We all have a predisposition to store body fat in certain areas ,” he explains. ” There’s no specific reason or cause for storing body fat in one area rather than another .”
That said, back fat may be associated, as we’ve mentioned, with insulin resistance, elevated testosterone, and poor carbohydrate tolerance, as well as an increased risk of diabetes, polycystic ovary syndrome, and infertility. If lifestyle changes don’t improve the amount of back fat, it’s essential to see a GP.
How much body fat is normal? It’s impossible (and quite useless) to advise on how much back fat you should have, but it might be helpful to take stock of your overall body fat. The Royal College of Nursing advises that a healthy body fat percentage for women between the ages of 20 and 40 is between 15% and 31%. After 40, the ideal body fat percentage may be higher.
” Although healthy levels are typically between 15 and 31% for women, this is very individual ,” explains Dr. Rebecca Robinson, a consultant in sports and exercise medicine.
Remember: women need a certain amount of body fat for proper hormonal function—it’s a fact. It’s also normal and necessary for women to have slightly more body fat than men.
What exercises can you do to eliminate back fat? The 6 best exercises for back fat.
Before we get into the nitty-gritty, we’ll remind you of what we’ve already said about targeted fat reduction in a specific area: it’s not a great strategy. However, if you want to focus on your back muscles, we have this for you.
“ Pull -ups are fantastic for shaping your back, as are reverse dumbbell and cable curls ,” advises Barratt. Below, we’ve rounded up six of the best exercises for sculpting a strong back.
These resistance training exercises work to strengthen your posterior muscles, which will not only improve your appearance but also help reduce your risk of injury.
1. Inverted dumbbell deadlift
Bend your knees slightly as you shift your hips back.
Lower your torso until it’s parallel to the floor, bring the weights together, and turn your palms so they’re facing forward.
Keep your arms straight and raise the weights to shoulder height. Then, lower them, making sure to keep your core and glutes engaged the entire time.
Do 15 reps.
2. Push-ups
3. Dumbbell Row (Inclined)
Start on all fours with your hands on the floor, slightly wider than shoulder-width apart, but in line with them.
Your body should form a straight line from your shoulders to your ankles.
Tighten your abs as much as possible and hold them.
Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
Pause and return to the starting position.
Do 20 repetitions.
Place your feet shoulder-width apart. Bend your knees and lean your upper body forward from the hips up.
Keep your spine neutral and don’t round your lower back. Your hands should be flat under your shoulders.
Now bend your elbows back as you lift your arms toward your chest (your shoulder blades should be pulling toward each other).
Slowly lower the weights in a controlled motion, feeling the tension in your triceps.
Repeat 15 times.
4. Superman
5. Kettlebell Swing
Lie face down on the floor with your arms and legs extended.
Raise your chest and legs off the floor as high as possible. Keep your neck neutral.
Return to the starting position.
Repeat for 3 sets of 12 repetitions.
You need to start standing with your legs wider than hip-width apart and both hands holding the kettlebell between your legs. Then, bend your knees slightly.
Next, lean your chest forward, swing the kettlebell back between your legs, and then push your hips forward until you’re in a standing position. Then, simultaneously, throw your arms straight out in front of you while maintaining a firm grip on the weight and repeat.
Make sure you’re pushing your hips back and forth; these are pushes, not squats.
Complete 15-20 swings.
6. Side plank with rotation
First, lie on your side.
Next, place your left foot on top of your right foot. Your body weight will rest on your right hand and foot.
Try to keep your right arm straight and your palm firmly on the floor.
Tighten your thigh muscles and press your weight through your heels as you position yourself diagonally on the floor.
Raise your left arm up and then lower it below your waist as you twist your body.
Return to the starting position.
Perform 5 to 10 repetitions on each side.
