Eliminate Love Handles

In addition to following a healthy diet and exercising, it's important to watch your posture to prevent the rolls of fat from forming on your back.
Eliminate Love Handles

Last update: 26 May, 2022

When the days get warmer, we start thinking about vacations and bathing suits. Perhaps we ate a bit more than usual during winter, and now we might want to lose some weight because those love handles aren’t all that attractive.

In this article, we’ll show you how to eliminate rolls of fat on your back that form as a result of poor posture and make us not want to wear a bikini.

Say goodbye to rolls of fat on your back

The back tends to accumulate fat, but we’re not usually motivated to do anything about it until we’re in an elevator or dressing room with mirrors on all sides and have a panic attack.

Love handles form on the sides of the spine, below the armpits, or underneath the bra are horrible, we can’t deny that.

If you have love handles on your back and you want to get ready for summer and the beach, there are some exercises you can do to reduce their appearance and look great.

Exercises to eliminate back fat

back exercise

These exercises don’t take more than 15 minutes a day to do and they’ll help you reach your goal sooner. If you’re not used to exercising, you can reduce the number of repetitions and supplement it with running.

Exercise 1 to strengthen the lower back

Lie down on your mat and stretch your arms forward, touching your ears with your shoulders. Without your hands touching the floor, arch your back backward, leaving your legs firmly on the floor.

Return to the starting position. That’s one repetition. Complete at least one set of 10 repetitions to start. Then later, do two sets of ten each.

Exercise 2 to eliminate love handles on the back

In the same position as the exercise above, place the palms of your hands behind your head and lift your torso as before. Then, return to the starting position. Do two sets of 15 repetitions each.

Exercise 3 to reduce fat on the lower back

With your hands behind your head, arch your back to your left side. Next, repeat with the right side. Do two sets of ten repetitions on each side.

Exercise 4 to say goodbye to love handles

Kneel and place the palms of your hands flat on your mat (doggy position) and relax the spine. Arch your back up like a cat and then down as if you’re trying to touch the floor with your stomach. Without straining your back, repeat this exercise 10 times.

Diet to eliminate love handles

mediterranean diet

In addition to exercise, it’s good to have a diet to help you lose weight. Eating an excessive amount of fats is one of the reasons your back isn’t looking quite how you’d like it to. You’ll have to quit eating saturated fats for a while.

You should also eliminate these foods from your diet: red meats, sausages, dairy products, processed foods, and white sugar (and those that contain it, like soft drinks). All these foods cause fat to accumulate on your body.

If you only exercise, it accomplishes nothing. You also need to follow a proper diet. Your diet is very important not only for staying slim, but also for your health. You’ll want to add natural fat-burning foods to your diet like:

  • Green tea
  • Grapefruit
  • Carrot and celery juice
  • Tomato juice with aloe vera and lemon

For breakfast, try drinking one of the following to help you burn fat:

  • Cranberry juice
  • Freshly squeezed lemon juice
  • Horehound tea with lemon

Extra tips to eliminate love handles

We’ve already covered diet and exercise. Are we forgetting something? You can always improve your results with a few natural tips and remedies, like these:


man giving a woman a back massage

If you cannot reach your back to perform a massage yourself, don’t hesitate to book a session at a massage therapy institute or wellness center. It will relax you and reduce accumulated fats and fluid if you’re going for lymphatic drainage.

Clay masks

Once a week, apply a clay mask to your back and massage in smooth, circular motions. If you can’t reach, try using one of those bath sponges with a handle, for example. Clay is great for eliminating fat.

Watch your posture

If you hunch your back, it makes certain body parts look like they’re sagging and fat rolls are formed. When you straighten your back, you appear slimmer and it’s much better for your posture.

Go for a swim

Swimming is a total body workout that strengthens back muscles and prevents fat from accumulating.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Hussain SM, Urquhart DM, Wang Y, Shaw JE, Magliano DJ, Wluka AE, Cicuttini FM. Fat mass and fat distribution are associated with low back pain intensity and disability: results from a cohort study. Arthritis Res Ther. 2017 Feb 10;19(1):26.
  • Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31.
  • Thomas M, Dsilva JA. Grading of “Back Rolls”: Guide to Treatment Options. Plast Reconstr Surg Glob Open. 2021 Oct 26;9(10):e3827.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.