5 minute read time

What Is Back Fat, and What Causes It?


Back Fat Exercises Without Equipment

Back fat is commonly referred to as body fat that accumulates in the upper back area, between the shoulder blades. Although it's not as apparent as belly fat, it can be just as harmful to your health.

There are several causes of back fat, but the most common is excess body fat. When you have too much body fat overall, it tends to deposit itself in different areas, including the back. Other causes include weak back muscles and poor posture. Poor posture can cause the shoulder blades to round forward, which creates an appearance of back fat.

Additionally, carrying too much weight in your upper body can also lead to back fat. To get rid of back fat, you must focus on reducing your overall body fat. This can be done through a combination of diet and exercise. Eating a healthy diet and regular exercisewill help you burn more calories than you take in, leading to weight loss.

Strength-training exercises that target the back muscles can also help to tone the area and make back fat less noticeable. Finally, paying attention to your posture will also help to reduce the appearance of back fat.

What Are The Health Risks Associated With Having Back Fat?

Having back fat is a common body weight issue, especially for women. The bra bulge or lower body fat accumulation around the bra line is a common struggle. Although having back fat doesn't necessarily mean you're overweight, carrying excess fat anywhere on your body can lead to health risks.

That's why it's essential to understand the difference between body fat and back fat, as well as the various health risks associated with having too much back fat.

Carrying excess body fat can lead to a number of health problems, including high blood pressure, heart disease, stroke, diabetes, and certain types of cancer. If you're carrying extra body weight, losing even a small amount of weight can help reduce your risk of developing these conditions.

If you want to lose weight, create a calorie deficit by consuming fewer calories than your body burns in a day. You can also boost weight loss by adding exercise to your daily routine. Even moderate-intensity activities like walking or biking can help burn calories and promote weight loss. So if you're carrying around extra back fat, take steps to slim down and improve your health.

How To Get Rid Of Back Fat - Exercises


Pilates is a fat-burning workout that helps tone your arms and back fat while improving your core strength. The trick is to keep your elbows and legs bent at 90 degrees with each other.

From this starting position, you will lift your legs and arms off the ground and hold for a few seconds before returning to the starting position.

This exercise can be performed for a specified period of time or for a certain number of repetitions. Pilates is an effective fat-burning workout that can help you lose fat and tone your body.


Back Fat Exercises Without Equipment

Yoga originated in India as a physical, mental, and spiritual discipline. The word yoga comes from the Sanskrit word Yuj, which means "to yoke" or "to unite." Yoga is often practiced for health and fitness purposes, as it can help you improve flexibility, release tension, and promote losing fat.

There are many different types of yoga, but most classes involve moving through a series of poses, often with a slight bend or twist, while focusing on the breath. Many yoga poses use only the body's weight for resistance, while others may incorporate props such as straps or blocks.

For example, the plank position strengthens the arms and core muscles, while the downward-facing dog pose stretches the back and legs. By practicing yoga regularly, you can improve your strength and flexibility while also reducing stress levels.

Twisting Crunches

Doing twisting crunches can be a challenging workout. But, with the right body position and some determination, you can do it! For this exercise, you will need to be in a standing position with your feet hip-width distance apart.

Next, bend your knees slightly and hinge at your hips to lower your body until your thighs are parallel to the ground. Make sure to keep your back straight throughout the entire movement.

Once you are in the correct position, twist your body to the left and bring your left elbow towards your right knee. Return to the starting position and repeat the same process on the other side.

Remember to keep your abs engaged throughout the entire movement to protect your lower back. This is a great exercise to help you lose back fat and get rid of those love handles!

Scissor Kicks

Scissor Kicks are a great way to target stubborn fat in the lower abdominal region. To do a Scissor Kick, lie on your back with your legs straight and your arms at your sides.

Slowly raise your right leg off the ground, keeping your knee bent. At the same time, lower your left leg towards the floor. Hold this position for a few seconds, then switch legs and repeat. For best results, do a few reps of scissor kicks daily.

Reverse Crunch

Back Fat Exercises Without Equipment

Back fat or excess fat deposits around the waistline and back can be a frustrating problem for many people. While there are several ways to target back fat through diet and exercise, the reverse crunch is a great exercise to help tone the back and reduce the appearance of back fat.

Start by lying face down on the floor with your legs bent and feet flat to do a reverse crunch. Place your hands on the floor beside you for support. The easiest and most effective way to do this is to start with your legs in a very wide stance, then take up some space and lower your hips towards your chest.

Reverse crunches are a great way to target back fat loss, but be sure to mix them up with other back exercises like cardio and strength training for the best results.

Final Thoughts

So there you have it, our top five exercises for removing back fat. These moves don't require any equipment, so you can do them anywhere and anytime. Give them a try and let us know how you get on! Do you have a favorite move to target back fat? 

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David Berner
David Berner

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