Belly fat, thigh fat, love handles, triceps flab… Try to name all the body parts where fat usually develops, and we’re certainly sure you’re not gonna mention your back.

Well, we have good and bad news — the bad is that back fat is pretty common, and the good is you can definitely do something about it! Strong and fit back muscles don’t only contribute to a sexy back, but they’re your best weapon against injury, pain, and posture issues.

What Causes Back Fat

There are different culprits for back fat, including the following:

Bad Eating Habits and Poor Nutrition

I’ve mentioned again and again in my posts that proper nutrition is one of the keys to a healthy and fit body. To lose extra fat and weight, make sure to cut back your calorie intake and foods with high sugar and sodium content.

Throw those junk and processed foods away! Instead, consume foods high in fiber, protein, and healthy fats.

Lack of Exercise

Another thing to consider to avoid weight and fat gain in any part of the body is exercise. A sedentary lifestyle only calls for unhealthy body and health problems.

If you’re required to sit down for an extended time at work, make it a habit to take advantage of moments when you can be active. Walk, jog, stretch, or do a quick workout.

Incorrect Wearing of Bra

Yes, wearing your bra the wrong way can contribute to back fat. Many at times, women forget to pull the back part of their bra down to the anchor below their shoulder blades. In this case, the back of the bra can effortlessly creep up, pushing the skin up leading to skin folds and fat.

Fat-shredding Exercises to Get Rid of Back Fat

Now, here are our top 5 moves to help you get rid of back fat through exercise.

  1. Dumbbell Side Raise

Here’s how to do it:

  • Stand with legs shoulder-distance apart and hands at the sides holding a pair of 5-lb dumbbells.
  • Bend forward at a 30-degree angle so that the weights are in front of your knees. Pull your abs toward the spine and engage your back.
  • Slowly lift your right hand and the weight up to the right.
  • Stay in the position for 1 second before returning to the center.
  • Repeat on the left side to complete a rep.
  • Perform 3 sets of 15 reps on each arm.
  1. Bended Twist

Here’s how to do it:

  • Stand with legs shoulder-distance apart and hands at the sides.
  • Start to bend over forward until your torso is parallel to the floor. Keep your gaze on the ground.
  • Extend your arms sideways, then twist to the right, reaching towards the floor with your left hand.
  • Stay in the position for 1 second, then twist to the left to complete a rep.
  • Perform 3 sets of 20 reps.
  1. Lateral Arm Raise Plank

Here’s how to do it:

  • Get down in the high plank with hands directly below the shoulders and feet slightly wider than hip-distance apart.
  • With your hips steady and belly contracted, raise one arm up to the side so that it’s in line with the shoulders.
  • Stay in the position for 1 second before returning to the center.
  • Repeat on the other side to complete a rep.
  • Perform 3 sets of 15 reps on each arm.
  1. Push-up Hold

Here’s how to do it:

  • Get down in the push-up position with hands slightly wider than shoulder-distance apart and feet hip-distance apart. Make sure that your body forms a straight line from your head to heels.
  • Bend at your elbows and lower your body until you’re just a few inches above the floor.
  • Hold the push for 1 deep breath, then press halfway back up for another hold.
  • Again, lower your body down as low as you can, then stay in the position for 1 deep breath.
  • Come back to halfway for another hold before returning to the push-up position to complete a rep.
  • Perform 3 sets of 5 reps.
  1. Paddle Exercise

Here’s how to do it:

  • Lie on your belly on a mat with legs extended, toes pointed on the floor, and hands straightened overhead.
  • Simultaneously raise your right leg and left hand in the air, making sure your left leg and right hand stay on the floor.
  • Stay in the position for at least 1 second.
  • Gently lower them down. Repeat on the other side to complete a rep.
  • Perform 3 sets of 20 reps.

Excess fat, no matter what part it is in, is annoying not only to fitness fans but also to average people. And along with fats in other body parts, back fat is stubborn and can be very hard to lose. Make sure to keep your back muscles firm and defined with these exercises and pieces of advice.

Will you give these exercises a try? Share your thoughts by leaving a comment below.

How To Quickly Get Rid Of Back Fat (5 Fat Shredding Moves)