9 Simple & Best Exercises To Reduce Back Fat With Pictures

The fat that clings to the back side of the body can be as embarrassing as it can get. They are stubborn and undermine most of our fat loss efforts. Fat around the back side of the body is not easy to get rid of and is associated with a low tolerance for carbs. What makes fat loss difficult here is also the fact that one cannot spot or treat the fat stored in the backside. Exercise routine makes a huge change to reduce overall fat in the upper part of the body. Further, in case you have back fat, you are also prone to diabetes and PCOS.

Back fat is that annoying band of fat deposits above the waistline that results in the dreaded bra bulge. Trying to get rid of back fat can be an issue for people of all ages. So, here is the solution. Adopt these 9 best home exercises to reduce back fat in no time! These exercises also strengthen your core, and shoulders and improve body posture. Read on!

Best Exercises To Lose Back Fat At Home


Best Exercises To Lose Back Fat At Home:

Here are our 9 simple and best exercises to get rid of back fat at home within a week. Let’s have a look at them.

1. Hip Raises:

Hip Raises Exercise

Hip raises help in activating your glutes and core muscles.

Steps To Perform:

  • Start by lying on your back with your knees bent and feet flat on the floor. Rest your arms on the floor at your sides.
  • Lift your hips up until your back is in a straight line with your shoulders and knees.
  • Hold this position for a few seconds. Ensure that you keep your core braced and squeeze your glutes, then slowly lower your hips back to the starting position.
  • Repeat this movement 10-20 times before completing a set.

2. Side Jack Knife:

Side Jack Knife Exercise

This particular exercise targets your obliques, love handles and lower back area.

Steps To Perform:

  • Lie on your right side with your legs extended and stacked over each other.
  • Place your right hand on your abdominals and your left hand behind your head.
  • Engage your core and lift your left leg straight in the air while simultaneously raising your upper body off the floor. Squeeze your obliques as you draw your left leg.
  • Hold for a few seconds and then return to the initial position.
  • Repeat several sides for a complete set before switching sides.

3. Superman Pose:

Superman Pose Exercise

Superman’s posture is an effective workout to reduce lower back fat.

Steps To Perform:

  • Lie down on your stomach on a mat and stretch your body to extend your arms and legs.
  • Lift your hands and feet off the ground. Simultaneously lift your head also.
  • Ensure that your abs and glutes are squeezed in.
  • Hold this pose for 3 seconds and get back to the initial step by bringing your head, arm, and leg down.
  • Perform 2 sets of 10 reps each.

4. T Raises:

T Raises Exercises

This exercise targets the middle back and shoulders, thereby reducing lower back fat.

Steps To Perform:

  • Stand on your feet about hip-width apart. Slightly bend your knees until they are parallel to the floor.
  • Grab a pair of dumbbells in each hand. As you bend, make sure to keep your back straight and your arms hang perpendicular to the floor.
  • Keeping arms straight, lift the dumbbells to your shoulder height.
  • Hold the position for a second and slowly lower the weights to the initial position.
  • Perform 10 repetitions.

5. Pull-Ups:

Pull-Ups Exercises

Pull-ups are the most challenging workout for strengthening overall body posture.

Steps To Perform:

  • Hold the middle of the band with both hands shoulder-width apart.
  • Keep your shoulders back and your core engaged. Start hanging from the bar with your hands extended and legs bent.
  • Move slowly upward until your chin is above the bar and get back to the initial position.
  • Continue the process for 10-15 seconds.
  • Aim for a total of 10 pull-ups.

6. Resistance Band:

Resistance Band

Resistant bands are increasingly popular and famous as flexible fitness equipment tools. They train your back and shoulder muscles effectively by building up on the core and improving posture. One can try several positions through a resistance band. You can either sit and row through or stand and pull up the band, focusing on your arms and side back. It is all up to you what you may want to focus on that day.

Steps To Perform:

  • Have a rowing session with a resistance band.
  • Increase and decrease the intensity of the rowing.
  • Have a fifteen to twenty-minute session 3-4 days a week.

7. Planks:


Planks are another popular and quickest form of exercise to reduce back and belly fat effectively in days. They are well known to most of us in the present day, specifically for fitness enthusiasts. The planks help focus and target the fat around the abdomen, back, and belly area. They help to burst the fat around and build stamina through improving posture and strengthening the muscles around the area. One can see noticing the results while inculcating plank in their regular workout routine for two weeks’ time only.

Steps To Perform:

  • Place both your elbows on the ground.
  • Then place your legs and hips resting on the floor.
  • Raise the lower part of the body first, above the floor and make a straight plank position.
  • You can also fold your other hand while one hand/elbow is placed on the floor.
  • Lower again and repeat the same exercise once again.
  • Do 15 reps on each side with both elbows at first and increase the pace slowly.

8. Push-Ups:


Push-ups are quite popular in the workout regime for most gym goers. They work great to strengthen the back effectively by improving posture. They tone down the backside in days. They also help to strengthen the chest and muscles. Although it looks quite easy, they are hard to maintain and perform and hence help improve flexibility as well.

Steps To Perform:

  • Lay on the ground backside.
  • Slowly focus on the back muscles and lower the chest to the ground.
  • Push back up.
  • Make sure your palms are placed on the flatter side.
  • Make sure a point that you are pushing up with help of your palm and feet fingers.
  • Repeat it at least 20 times.

9. Jumping Rope:

Jumping Rope

Nothing like skipping rope every day for fifteen to twenty minutes! It works wonders. They are old-school ways, but are a favourite for sports people for a reason! It’s a great method to work on the back and muscles by strengthening the core and building physique. It helps improve stamina and build muscles in days.

Steps To Perform:

  • Get a jumping rope.
  • Make sure to do a session for fifteen minutes, at least at the beginning level.
  • Do it at least four times a week slowly.

Lifestyle Changes To Do:

Don’t forget that exercise is not the only solution. One should always mix up and have a balanced lifestyle with exercise and diet precautions properly. Both together can deliver a fit and healthy body. Here are some of the helpful tips and tricks which can help boost up the process of getting rid of back fat quickly in an efficient manner.

  • Have a good amount of vegetables and fruits in your diet. Cabbage, cauliflower, bottled gourd, beetroot, spinach, and radish are very good while promoting fitness.
  • Include proteins in your diet. Protein is very essential for improving health.
  • Have lots of whole grains such as oats, buckwheat, sorghum and so on.
  • Avoid bread, pasta, biscuits, cookies, and alcohol. And They do a lot of harm than good compared to what other foods do to you.
  • Stick to your goals. Always have a log to maintain on what you eat and how much you work out. In this way, you can regulate your portions and promote healthy living.
  • Start stretching often. Do not be in one position for long. Keep moving and have a regular exercise routine.
  • Focus on breathing while working out. Holding your breath is not as good as most of us opt to do.
  • Focus on habit than the result. Habituate a healthier lifestyle, and the results are yours gradually.
  • Be positive. Do not lose out on hope and care for yourself.

These are the 9 easy and best home exercises to reduce back fat within a week. Consuming a low-carb diet and avoiding junk food prevent excess fat formation. Do these exercises regularly to get a slimmer waist quickly. I hope you find this information helpful. If you have tried any of these workouts, don’t forget to share your result below!


1. What causes Back Fat?

The most common cause of fat accumulating in the back region of the body is poor nutrition and food habits. Deep-fried foods, junk, baked foods, and sweetened food causes most of the fat to accumulate in the back and belly areas of our body. Poor exercise regime further aggravates the problem.

2. Can Back Fat cause back pain?

Most back problems, including pain, are caused by obesity and extra fat cells around the area. It is a huge contributor to back pain. One needs to strengthen their core and improve their physique by focusing on toning down the body through a regular exercise regime. The exercises help tone down and shape the muscles and improve posture by reducing back pain issues in the body.

3. How long does it usually require to get rid of Back Fat completely?

Nothing works like magic. One needs to have patience and give time by working out towards fitness. It is important not to lose our focus and stay disciplined to reduce back fat. Exercises work wonders if done effectively and properly.

4. What are the best and easy exercises for getting rid of Back Fat?

While back fat is more stubborn than belly fat, simple exercises can help to tone down the muscles and stretch and strengthen them easily through perfect postures which are suitable for our body. They help in giving us permanent solutions which we are in need of through toning down and shaping the curves of our body. The fat which is accumulated is targeted through these exercises. You can also try some yoga poses for getting rid of back fat quickly and effectively through half-moon pose, wheel pose, bow pose, triangle pose, dolphin plank pose, side fierce, warrior pose, locust pose and bend down curve pose.

Best Exercises To Reduce Back Fat At Home

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Akshata Singh

Akshata Singh is a senior content writer with experience of 6 years. She has been writing articles for lifestyle blogs, i.e., Health, Beauty, Fashion, Interior, Products & many more. To know more about her works, do check out the below profiles.

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