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It’s that time of year when you want to get fit and stay healthy. If back fat is something you want to get rid of right away. There are a few things you can do to make that happen. These top 5 ways to lose back fat are challenging yet effective.

Trainers swear by these techniques to target your back fat. But what part of your back do you want to target? The upper, middle and lower back makes up the entire foundation.

To better understand the 5 ways to lose back fat. You need to know what these areas are.

Upper or Bra Line Fat:

If your back fat interferes with the bra you’re wearing. This means you have excess fat that’s spilling over the back straps of your bra. The best bra for back fat can solve this issue for the time being.

Mid- or Waistline Fat:

Do you feel excess fat at the back of your waist? Then this is midline or waistline fat.

Lower or Muffin Top Fat:

Lots of abdominal exercises include back fat burning exercises. It’s the excess fat that lines the top of your jeans. It’s also true that burning fat on the lower half is more difficult than upper or mid.

So, let’s get started.

Top 5 Ways to Lose Back Fat

#1 High-Intensity Cardiovascular Exercises

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Doing specific high-intensity cardiovascular exercises can help you lose back fat. These amazing fat-burning exercises strengthen your core and back.

For such workouts, you need dumbbells, a pull-up bar, and a rowing machine. If the gym doesn’t have a rowing machine, an upper body bike is the next best option.

Here’s what you can do to get your heart-rate going and burn back fat.

Warm up with a rowing machine (or an upper body bike):

Try 5-7 minutes on the machine to work your back muscles. Warming up before a HIIT workout is necessary to get the heart rate up. It also makes your body warm and ready for intensive movements.

Target your back muscles with push-ups, dumbbell rows, and pull-ups. These are the 3 most effective exercises to target different muscles in your back. They may seem like the hardest thing to do. But if you do it every day, you get stronger to complete more reps.

[YouTube video: https://www.youtube.com/watch?v=0OFhPgC5nyc]

#2 TYI Exercises to Tone Your Shoulders and Back

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TYI stands for the different techniques or positions you get in to burn back fat. For example, to do an effective TYI exercise. This is what you need to do.

Lie down on your stomach holding a low-weight dumbbell in each hand. You can skip the dumbbell if you like. Lift the chest off the floor to activate back muscles. With your hands straight off the floor, make a ‘T’.

Release and lower your chest to disengage the back muscles. Then move your arms to ‘Y’ position. Release again. And finally, move them to “I” position with arms straight over your head. So that your body makes a vertical line!

[YouTube video: https://www.youtube.com/watch?v=IZbF7LzA8p4]

#3 Cardio

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One of the best 5 ways to lose back fat is to do cardio. Cardio, combined with HIIT, can be a great way to burn fat and get toned.

You can choose from a variety of cardio exercises. Such as cycling, running, and brisk walking. Keep at it for 45 to 60 minutes at least 3 times a week. And you will feel your body getting stronger and back leaner.

You can do cardio before or after your strengthening exercises. Or pick 3 days out of the week as simply cardio days.

#4 Healthy Diet and Lifestyle

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It shouldn’t be a surprise to you when I say diet is important. To diet does not mean to restrict or starve yourself. It means to include more nutrients in your diet to get stronger. This includes proteins, fiber, and starches.

Make sure you eat at least 3 healthy meals in a day. Start with a hearty whole grain breakfast. Followed by a protein-rich lunch and an energizing dinner. All these play a major role in balancing your daily intake. And you can benefit most from cutting back on excess fatty and salty foods.

But always remember, moderation is key!

[YouTube video: https://www.youtube.com/watch?v=6jqoL_hkOWw]

#5 Drink Plenty of Water

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Water is an effective weight loss tool. And those you understand this, benefit the most from this discovery. Keeping your body hydrating can also increase stamina and flexibility.

How much water you drink after an intense workout is important. It dictates how quickly your muscles recover to reduce stiffness and soreness.

Here’s why drinking water is one of the best 5 ways to lose back fat.

  1. It is a natural appetite suppressant.
  2. Cold water helps burn calories.
  3. It is good for removing unwanted toxins from the body.
  4. It deals with muscle recovery and fatigue after exercising.
  5. It reduces craving for other unhealthy drinks.


So here’s why these top 5 ways to lose back fat are tried-and-true for most women. Setting a weight loss goal is easy. But following it from day one is hard. But with the proper knowledge and plenty of courage, you can do it.

Most people know the not-so-secret way to lose weight. Like eating healthy, drinking plenty of water, and exercising. But they often lose track of the right technique. That’s why you need this article to get that discipline in achieving your goal!

About the author:

Laura Cooper shares information to encourage women to lead a healthier lifestyle on her blog – Top Picks for Her. She doesn’t just create articles aimlessly. Her various useful methods and techniques are tried and tested. As for her detailed product recommendations, they’re a result of putting in hours of research. So you can take her every word at face value.


  1. https://www.verywellfit.com/how-to-lose-back-fat-3495171
  2. https://www.stylecraze.com/articles/simple-ways-to-lose-upper-back-fat-in-a-week/#gref
  3. https://www.wikihow.fitness/Lose-Back-Fat-Fast


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