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Exercise Weight and Obesity

Targeting Back Fat

2 years, 3 months ago

7099  0
Posted on Jun 28, 2018, 7 p.m.

While there is no way to get rid of back fat completely there are things that can be done to change the appearance of your back. Back fat is unlike fat in some other areas in the body, with several ways to try and solve the problem.

The best way to lose back fat is to decide which area you want to target. Men and women will typically develop fat in one or more of three areas: Fat that spills over the back of the bra strap area is upper back fat; Fat folds near the back of the waist is mid back fat; a pocket of fat that spills over the top of jeans in the back is the classic muffin top lower back fat. Best way to find the area you wish to target is to stand with a mirror behind you with a second mirror in hand, standing tall so bodylines are apparent to help you identify the most troublesome area.


No matter where it is that fat settles on the body a consistent program of exercise and diet will help you shed those deposits. It does help to target a program to address those that bother you most, seeing results in those areas encourages continued programs to other areas and betterment of overall health, it’s just a win win.


Consuming calorie controlled diets will help you to lose fat all over the back and entire body. Consuming a diet that includes lean protein will promote muscle growth, muscles burn fat even at rest, strong back muscles improve posture, giving a taller appearance to instantly make you look better. One can reshape the back by building muscles along the spine and torso.


High intensity cardiovascular exercise helps to burn fat and calories. Depending on where on the back most of the fat is held toning muscles surrounding that area will give the back a leaner appearance.


  • Building tight strong shoulders the area below on the back will start to look smaller, overhead press and lateral raises will build strong shoulder and help target that bra line.
  • Toning wing shaped muscles in the middle of the back will help make waistlines look smaller, lat pull downs will help tighten and strengthen lats to create a triangular shape and fight those back fat folds.
  • Exercises to strengthen oblique abdominal muscles and the erector spinae will help to contour the sides of the body, side bends with/without weights can help taper and strengthen the sides of the body; oblique crunches targeting the abdominals will also help eliminate that muffin top.
  • Back fat is more noticeable when one slouches, lower back exercises strengthen the core promoting better posture such as back extension exercises will help target trouble spots.


For some people even the most strictly followed diet and exercise program still may not help lose back fat enough to their desire, there are surgical and nonsurgical options to target those areas such as liposuction, coolsculpting, and the painless FDA approved Ultrashape. Many medical procedures can have side effects and some require taking time off from all activities including work. Cost is also another important consideration, some of these treatments can easily run into thousand of dollars for each target area. All of which make it a good reason to try to drop that back fat naturally with diet and exercise. If one should should to use another route it is recommended to talk with a board certified plastic surgeon and/or board certified dermatologist to discuss which method would be best for you.

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