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  • 5 min read

    Guide On How To Hide Back Rolls: 5 Best Ways

    Do you have back rolls that you are self-conscious about? Are your backless dress or top options limited because of them? If so, don't worry – you are not alone! Many people have this problem, and it can be tough to hide. Flattering clothes, proper posture, and extra padding are all tools in your toolkit for concealing back rolls. This article will discuss tips on hiding back rolls and feeling more confident in your appearance.

    What Are Back Rolls, And Why Do We Get Them?

    Back rolls, or love handles, are the excess fat that accumulates along your waistline and around the sides of your back. A combination of genetics, lifestyle habits, and age causes these rolls. For example, as we get older, our metabolism slows down, making it harder to burn off those extra calories and maintain a healthy weight. Bra strap rolls are also common and may occur due to obesity, pregnancy, or poor posture.


    Back rolls can be unsightly and make you self-conscious about your appearance. But there are plenty of ways to eliminate or at least reduce their appearance and keep them from worsening. Wide grip lateral pull-downs,cardio exercises like running and swimming, and a healthy diet are some of the best ways to reduce fat around your waistline.

    What Causes Back Fat Under Bra?

    Back fat can be caused by various factors, including wearing the wrong bra size, lack of physical activity, and an unhealthy diet. Wearing an ill-fitting bra is one of the most common causes of back fat. This happens when it's too tight or loose, compressing your skin and creating bulges or fat rolls. Fat cells accumulate in the area and create a bulge that can be seen under clothing.

    Additionally, too much body fat may result in back fat under the bra band and around the sides of your torso. Wear a bra that fits properly to reduce back fat and get regular physical activity. Eating healthy foods is also key for reducing overall body fat. Thicker straps, a back smoothing bra, or shapewear can also help hide back fat.

    How To Hide Back Rolls?

    If you are self-conscious about your back rolls, you can do a few things to help hide them. Here are five ideas for how to hide back rolls and achieve a more flattering look.

    1. Wear Proper Fitting Clothing

    Wearing fitting clothes is the most important thing when hiding those pesky back rolls. Look for garments that hug your body in all the right places, but don't cling too tightly, as this will make them more noticeable.

    how to hide back rolls

    Go for more structured fabrics, such as denim or twill, instead of stretchy knits, as these will provide better coverage and control. Wear thecorrect size brato best support your bust, and also look for items that don't cut off at the waist, as this can draw attention to back rolls. Shoulder straps and higher necklines can also help to disguise them. You can also read our guide on which are thebest bras for back fat

    2. Layer Smartly

    A great way to disguise back rolls is by layering clothes in a way that draws away attention from the area. For example, pieces like vests, cardigans, or jackets create an illusion of a flatter stomach. To further this effect, select items with darker colors on top and lighter shades below, as this will help divert attention away from your midsection. Lying lateral pullovers and crossbody bags can draw the eye away from your back rolls.

    3. Wear Shapewear

    Shapewear is designed to provide extra support in areas where you feel insecure and can be a great choice for hiding back rolls. Look for pieces made with firm compression materials and choose longer lengths, as these will do a better job smoothing panels out of any lumps and bumps. Make sure they fit snugly but not tight, so they are comfortable enough to wear all day long.

    4. Use Accessories

    When all else fails, cleverly placed accessories can be a great way to distract the eye away from your trouble spots. Pick items like hats, scarves, or jewelry that draw attention up and away from your back rolls. This will help create a more balanced look and allow you to show off your style confidently!

    5. Embrace It

    Last, embracing and loving yourself regardless of imperfections is key to feeling good in your skin. It takes time to get used to things about our bodies that we don't necessarily like, but always remember that everyone has flaws - yours happen to be on full display! Once you can accept and appreciate yourself without judgment, hiding back rolls will become much easier.

    How To Hide Back Rolls With Exercise?

    If you're self-conscious about back rolls, a few strategies can help.Exercise is one of the most effective methods for targeting and toning problem areas, including hiding those pesky back rolls. Here are some specific exercises to try:


    Start bylying face down on the floor with your arms stretched out in front of you. Then, slowly lift both arms, chest, and legs off the ground as far as is comfortable. Hold for 3 seconds before slowly lowering them down again, keeping your core tight. Repeat 10 times for a full set.

    how to hide back rolls

    Reverse Crunches

    Begin by lying flat on your back with your feet on the floor, and your knees bent at a 90-degree angle. Slowly lift your hips off the floor from this position and curl up with your knees still bent towards your chest. Hold for 3 seconds before slowly lowering back to the starting position again. Repeat 10 times for a full set.

    Russian Twists

    Start by sitting on the floor with your legs extended out in front of you and arms crossed over your chest. Twist your upper half body from side to side as comfortably as possible while keeping your shoulders squared and core tight throughout the entire exercise. Repeat 20 times for a full set. It will help to burn calories and work the muscles of your midsection to hide any back rolls.

    Final Words

    There are several methods to hide back rolls. Whether you use a shapewear undershirt or scarf or adjust your clothing, you can easily hide back rolls and achieve a smoother, slimmer look. Backless dresses and tops can also be worn to draw attention away from your back rolls. With the help of these tips and tricks, you can now confidently wear any outfit with ease! Remember that everyone has body imperfections, so don't be too hard on yourself – focus on loving your body for all its unique features. Check outShapeez’s website for shaping bodywear to help minimize the appearance of back rolls while comfortably flattering your figure.

    Staci Berner
    Staci Berner

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