Easy Home Exercises to Lose Back Fat

The majority of people would like to eliminate fat in specific areas of their bodies, and we all know that there are certain exercises that re-firm, tone, and burn fat. Many people focus on areas like the abdomen, glutes, and legs, forgetting there are other important areas of the body, like the back.
Easy Home Exercises to Lose Back Fat

Last update: 21 October, 2020

Those little “fat” rolls on the back are usually a problem when it comes to putting on a bra, bathing suit or even a tight dress.  These back fat rolls are prone to accumulating even more fat, and require a lot of effort, compromise, and discipline in order to lose them.

If you want to focus on losing fat in this area of your body, we are going give you some of the best exercises to lose back fat.

Strength routine to lose back fat

Position 1

Woman doing exercises to lose back fat

Roll out a yoga mat and lay face down on it.  Stretch your arms out overhead (or behind) and arch your back, lifting slowly, without lifting your feet. Return to the initial position. Do 2 sets of 10 repetitions.

Position 2

While staying in the same position, place your hands on your neck and lift your torso. Return to the initial position. Do 2 sets of 15 reps.

Position 3

Woman doing exercises to lose back fat

Do the same exercise as before, but this time, rather than arching your back behind, arch it to one side, and then the other, as if you were wanting to look at the left or right side. Always keep the rest of your body straight.

Position 4

Now, get on all fours or the “tabletop” position. Relax your spine, arch it as much as you can upwards (like cats do; then push your back downwards, as if trying to touch your abdomen to the ground). Raise and lower 5 times, then rest.


Swimming is a sport that not only works your back really well, but relaxes while exercising it at the same time.  This exercise is perfect to lose back fat and strengthen your back muscles at the same time.

Weight training

A good plan for burning fat should always include a small weight-lifting routine. Weights work your muscle mass while at the same time activating your metabolism, which facilitates fat burning, even while resting.

All you need to do is include a bit of weight training every 2 days. You don’t need to life an excessive amount of weight, just a few pounds will be sufficient.

Do cardio intervals

Circulatory system during cardio

Cardiovascular exercise raises your cardiac rhythm, helping to burn calories easier. Include cardio intervals into your exercise routine in order to facilitate fat burning in this area of your body. You could do exercises like running, jumping jacks, elliptical exercises, bicycling and/or jumping rope.

Do abs

Although we all know that ab exercises focus on burning torso fat, they also help to lose lower back fat. Exercise the entire area around the abdomen, focusing on obliques. You could do side planks and static oblique stretching during your strength training.

Recommendations for better results

  • We all know that burning fat is no easy task, and it can only be done with discipline and a lot of effort. You might have to reinforce the routine a little bit because you’re focusing on your back, as this area is a little bit difficult to manage. However, if you follow each of these exercises and do them constantly, you can achieve good results in less time.
  • Remember that it’s very important to follow a balanced diet in order to burn fat.  You should avoid fats, fried foods, packaged foods, sugary foods and more. It’s good to prefer healthy foods in your diet, like fruits, vegetables, green tea, water, foods rich in fiber, proteins, etc.
  • It’s also a good idea to complement these exercises with a good back massage, placing gentle pressure, little by little, to get rid of those annoying “rolls”.
  • And lastly, remember that posture is very important for preserving firmness in this area.  You should try to hold an upright posture in order to prevent flaccidity, fat accumulation and rolls.
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