Everyone has their trouble areas when it comes to losing weight. And I think one of the hardest parts is shedding stubborn back fat...

It can be frustrating; especially since you can’t spot reduce.

The appearance of back fat most commonly results from a combination of several things including atrophy of the muscles of the back and excess body fat.

Atrophy of the back muscles basically means that they have lost their strength and muscle tone.

How To Lose Back Fat FAST

The main causes of muscle atrophy include poor nutrition and a lack of targeted exercise (resistance training).

Poor nutrition and a lack of exercise are also related to excess body fat, the second contributor to back fat.

The combination of both of these contribute to excess fat tissue accumulation around the back and promotes the appearance of back flab around your upper and lower back as well as around your sides.

The flab around your lower back and sides greatly contribute to the appearance of 'muffin top'.

The good news is, you can get rid of the excess fat. Rather than just focusing on calorie burning, you’re going to have to construct a focused plan that avoids these things.

If back fat is bothering you, there are a few things you can do, but before you decide on the best way for you to lose back fat, first decide which area of your body to target.

  • Where Is Your Back Fat?

Back fat can attack in a few different areas. Most men and women experience fat in one of these three areas:

  • Bra line fat: If you get excess fat that spills over the back of your bra strap, then you've got upper back fat.

  • Waistline fat: If your fat folds near the back of your waist, then you've got mid-back fat.

  • Muffin top fat: If like many women, you get a pocket of fat that spills over the top of your jeans in the back, then you've got lower back fat.

Pro Tip: The best way to find the area you want to target is to stand with a mirror behind you and hold the second mirror in your hand. Make sure you stand up tall so the lines of your body are apparent. You should be able to identify the area that is troublesome.

  • How to lose back fat fast?

No matter where your fat settles on your body, a consistent program of diet and exercise will help reach your goals quickly.

There is two main factor when you are trying to reduce back fatDiet and exercise.


A calorie-controlled diet will help you to lose fat all over your body.

Unfortunately, you can't decide exactly where the fat loss will occur first. But you can eat a diet that includes plenty of lean protein to promote muscle growth.

Strong back muscles help improve posture and a taller appearance makes you look instantly thinner.

And you can also reshape your back by building the muscles along your spine and torso.


Pro Tip: Before you get started with the exercises, you should always warm up. Get a solid 10-minute warm-up to prep your body for the workout blast. 

Here are the top 6 exercises to reduce back fat :


  • Superman Pose
Target: Back, glutes, and hamstrings.

Superman Pose

  •  Bird Dog Crunches
Target: Back extensors, rear deltoids, abs, and glutes.

Bird Dog Crunches

  • Cat-Cow Pose
Target: Upper back, lower back, chest, shoulder, and hips. 

Cat-Cow Pose


  • Seated Cable Row
Target: Trapezius, lats, deltoids, biceps, and wrist flexors.

Seated Cable Row

  • Wide Grip Lat Pulldown
Target: Lats, teres muscles, trapezius, rhomboids, infraspinatus, serratus muscles, shoulders, and biceps.

Wide Grip Lat Pulldown

  • Reverse Fly
Target: Rhomboid, traps, rear delts, and chest.

Wide Grip Lat Pulldown

Pro Tip: Do 3 sets/ 8-12 Reps of these exercises 2-3 times a week. Or just pick two or three of your favorites and focus on them.