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Health, Weight loss How To Get Rid Of Back Fat – Exercises, Home Remedies, Tips

How To Get Rid Of Back Fat – Exercises, Home Remedies, Tips

By manisha   

The excess fat that accumulates on the back of the body can lead to increase in bra size, shirt size and can be an indication of overweight. There can be several causes of this problem like genetics, medical condition and medicines, poor nutrition habits and lack of physical activity. People who eat junk food very often are more likely to get the fat accumulated at the back because such food is commonly high in fat, calories, added sugar, sodium, and carbohydrates. The back fat can be reduced by focusing on lower and upper back strengthening and toning exercises. This article aims to convey how to get rid of back fat. Strengthening of our back muscles is very important as it helps in improving our postures as well, otherwise one might end up having rounded shoulders.

How To Get Rid Of Back Fat - Exercises, Home Remedies, Tips

How To Get Rid Of Back Fat – Exercises, Home Remedies, Tips

Exercises – How To Get Rid Of Back Fat

How To Get Rid Of Back Fat – Exercises!


It primarily works for the chest strengthening and only a strong chest can help in maintaining a well structured back.

  1. Do standard push-ups with hands on the ground wider than shoulder-width apart.
  2. When your body lowers down into a contracted position, your back engages itself which helps in reducing the back fat.
  3. Lower down slowly and focus on the downward movement. Hold at the bottom for 3 seconds and then push up back.
  • Do 3 sets of 50 push- ups every alternate day.


  1. Get into a plank position, straight out your arms directly beneath your shoulders, squeeze your butt and pull your abs tight into your spine.
  2. Hold around 3 to 5 pounds of weight in each hand.
  3. Start with one arm at a time; pull the weight back into a row movement while engaging the upper back and delts.
  • Do 2 sets of 5 repetitions each of this exercise 4-5 times a week.


  1. While jumping the rope, one not only works his shoulders but his back too.
  • Do 5 sets of 100 reps each of this exercise daily.


  1. Always do upper body bike in the gym. It works well for triceps and back too.
  2. For even stronger back fat burn, try biking it backward.
  • Do 5 sets of 5 reps each of this exercise, daily.


  1. Do 30 seconds of medicine ball toss with a 10-pound medicine ball.
  2. Bring the ball over your head, stretching your back and lat muscles and then throw the ball into the ground, while contracting your upper back and lats.
  3. While doing this exercise you will be using your back muscles and that will help in increasing your heart rate, which eventually helps in reducing the back fat.
  • Do 3 sets of 10 repetitions each of this exercise on alternate days.  


  • This is to be done in the gym.
  • This machine has that basic movement which targets the back.
  • Do 3 sets of 10 repetitions each of this exercise, 2-3 times a week.


  1. Lie on your stomach, on the floor or try to balance on a physio ball.
  2. Hold dumbbells weighing 3 pounds in each hand. Engage your back by lifting your chest a little.
  3. Then, move your arms up and stretch them straight, shaping the body into a T position with both hands forming a straight line, then move them to shape the body into a Y position and finally bring them together into an I position, with straight arms in line with the entire body.
  • Do 2 sets of 10 reps of this exercise every alternate day.


  1. Couch and place one knee on a bench or a table, while holding 3-5 pounds of weight in the opposite hand, and then bend forward slightly with a flat back.
  2. Pull the arm back straight in a row motion while contracting your upper back and elbow skimming the side of the body as it moves.
  • Do 12 reps and then switch your arm.
  • Do 5 sets of 12 reps each, every day.


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Pull-ups help to tone and sculpt the back, thus reduces the fat at the back.

There are several types of pull-ups that are useful and effective in reduction of back fat:

  1. Negative pull-ups: Stand on a surface to hoist yourself up into the end pull- up position against the bar. Slowly lower down your body in a controlled movement.
  2. Inverted row with TRX: It is an effective exercise for upper back in between your scapula and your rear delt (all of the big back muscles). You need a TRX band for this exercise.
  3. Assisted pull- up machine: This exercise is to be done in the gym because it requires a machine that can be found easily in any gym.  
  • Do 3 sets of 20 reps each of these pull-ups every 2-3 times a week.


  1. Lie on your back on the floor or a plane surface and lift your hips and lower back up.
  2. Hold yourself in the same position for at least 20 seconds and squeeze in your butt; keep breathing while doing this.
  • Do 2 sets of 12 reps each, every day.


  1. Lie flat on your stomach and bend your knees, with the help of your hands reach out for your legs.
  2. Hold the ankles; inhale and lift your thighs and feet up.
  3. Hold this pose for 5 breathes and then let it go, do this exercise every day for effective results.
  • Do 10 to 15 reps of this exercise, daily.


Cinnamon Tea

Ingredients (for 1 serving):  

  • 1 cinnamon stick of 3 inches,
  • 1.5 cups of water
  1. Add the cinnamon stick to the boiling water.
  2. Let the cinnamon tea steep for 10 minutes
  3. Remove the stick and drink the tea.
  4. Drink cinnamon tea every morning.


  • It is a very effective remedy for reducing back fat.
  • It reduces the sugar levels and brings it back to an optimum level.

Green Tea with Ginger

Ingredients (for 1 serving):

  • 1 green tea bag,
  • 2 slices of ginger
  1. Put a green tea bag in a cup full of warm water.
  2. Add the ginger slices to the same cup.
  3. Keep it the same way for 5 minutes and then drink the tea.


  • Green tea with ginger contains 3 important compounds called caffeine, theanine, and catechins, all of these play a major role in reducing the excess fat from the body.

Rose Petal Water

Ingredients (for 1 serving):

  • 10- 12 rose petals,
  • 1 bowl lukewarm and
  • 1 cup distilled water.
  1. Put all the rose petals into a bowl full of lukewarm, to remove the dust from the petals.
  2. Then, add the petals to a bowl full of distilled water and then put the bowl on a stove over medium heat.
  3. Rose water is ready. Take out the rose petals out of the water, if you want.


  • It is a widely used method to reduce the back fat.
  • Rose petals are best known for diuretic property and since its diuretic it encourages the kidneys to put more sodium into the urine, this can lead to less water in a human’s circulatory system. Then a person will drink more water and eat less.

Dandelion and peppermint tea

Ingredients (for 1 serving):

  • 1 cup lukewarm water,
  • 1 teaspoon of dandelion tea leaves.
  1. Add the tea leaves to a cup.
  2. Pour the lukewarm water over the tea leaves in the cup.
  3. Drink the tea after 5 minutes.


  • It is a healthy drink which helps in reducing the excess back fat as these herbs help in detoxifying the body.

Sweet potatoes

  1. Cut the sweet potato into small pieces and then eat it. You can add salt to taste. Eat one sweet potato each day.


  • Sweet potatoes are digested slowly but make you feel fuller and energized longer.
  • They are loaded with fiber and carotenoids, antioxidants that control the blood sugar levels and lower down the insulin resistance, which prevents the calories from being converted into fat.

Boiled cabbage

Ingredients (for 1 serving):

  • water,
  • salt to taste,
  • half cabbage.
  1. Add the cabbage to the bowl full of water and then add salt to taste.
  2. Put it on the stove and let it boil.
  3. Once it is done, take out the cabbage out of the water and let it cool down.
  4. Then eat the boiled cabbage as a salad.


  • It contains tartaric acid which prevents the conversion of sugar and other carbohydrates into fat.
  • Also, it contains vitamin C and it is low in calories but high in fiber and water content, which again helps in fat reduction.



  • 3 teaspoons of lemon juice,
  • 1 teaspoon of honey
  1. Mix lemon juice with honey in a glass of lukewarm water and drink it.
  2. Drink this daily in the morning for effective results.


  • It helps in improving the digestive system of the body and also helps in detoxification and burns excess fat.

Aloe Vera Gel

Ingredients (for 1 serving):

  • 2 aloe vera leaves,
  • 1 cup of orange juice.
  1. Take fresh aloe vera leaves and peel them, then scoop out the pulp.
  2. Then put it in a blender with orange juice. Now blend the same for 2- 3 minutes.
  3. Drink this juice every day in the morning.


  • It is useful in treating the back fat; it stimulates the metabolism and mobilizes the excess body fat.


  1. Eat 2 tomatoes every morning on an empty stomach.


  • The peels and seeds of the tomatoes are very beneficial for fat reduction because they contain dietary fiber.
  • Tomatoes contain a compound that alters the levels of hormones that affects your appetite.
  • They are highly rich in vitamin A, C and K and choline, manganese, magnesium, folate and other nutrients.
  • Also, they are rich in antioxidants.

Fennel seeds

Ingredients (for 1 serving):

  • 1 teaspoon of fennel seeds,
  • 1 glass of lukewarm water
  1. Dry roast these seeds slightly on very low flame, then grind them.
  2. Take this powder two times a day with warm water.

Or a person can drink fennel tea 15 minutes before meals for effective results.


  • Fennels seeds are known essentially for the excess fat reduction because of their diuretic properties. They help in reducing weight by reducing the excess water retention in the body.
  • It helps in relieving the abdominal gas, indigestion, and constipation.


This section suggests how to get rid of  back fat by following certain easy daily lifestyle tips:

  • Replace your forks with the chopsticks, it slows down the eating process and helps you to eat less. It takes 20 minutes (approximately) for your brain to register that you are full; therefore by using chopsticks while eating you will eat less.
  • Drink as much amount of water as you can because sometimes when we think we are hungry, we are actually just dehydrated. Also, water helps in removing all the toxins out of our body and thus helps in avoiding the accumulation of excess back fat.
  • Always keep a check on your sleep schedule. Skimping on sleep can result in lower level of leptin, it is a hormone which inhibits hunger.  An erratic sleep schedule can cause irregular and drastic changes in our hormones, which leads to increased appetite and eventually the overall body fat including back fat increases.
  • Stay away from the mocktails, cocktails or soft drinks that are high in calories or sugar level and inclined more towards eating healthy like oats, sprouts, broccoli, black beans. Eat more of proteins like meat and eggs. Add starchy vegetables to your diet like corn, potatoes, peas, yams etc.
  • Don’t eat full meals all at once, rather break your meals into smaller sizes. Eat 6 small meals rather than eating 3 big meals a day. Eat after every 2 hours; it will make sure that you don’t starve and at the same time you would not eat more than required. It helps in tricking your body and thus avoids the accumulation of excess fat.
  • Chewing gum can also help in reducing the fat, as it tricks your brain and stomach that you are full; therefore it reduces the appetite.
How To Get Rid Of Back Fat - Exercises, Home Remedies, Tips

How To Get Rid Of Back Fat – Exercises, Home Remedies, Tips


Question Answer
Why do humans need fats? Dietary fats are important to provide the energy that is required by the human body to perform its functions. They support cell growth and protect your organs and keep your body warm. They help your body to absorb the essential nutrients.
How many types of fats are there? There are various types of fats like saturated fats, Trans fats, monounsaturated fats and polyunsaturated fats. These all differ on the basis of chemical structure and physical properties.
Are all foods labeled as ‘trans fat- free’ good for health? No, foods labeled as ‘trans fat- free’ may contain a lot of saturated fats which can increase the bad cholesterol levels.
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Wikipedia page on Weight loss 

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