Fitness Weight Loss

Best Tips to Get Rid of Back Fat for Women

How to get rid of back fat for women?

Back fat is very common among women.

Maybe you are eating healthily, going to the gym but you still can’t get rid of back fat.

The thing is if you have back fat you need to do the right exercises to eliminate this problem.

You need to do exercises that will target back fat in particular.

Also, a healthy diet and proper sleep are very important.

What causes back fat?

A sedentary lifestyle, a lack of physical activities, bad diet habits are the most common causes of back fat among women.

Where does back fat occur?

There are 3 areas on your back where fat occurs.

Those are the chest area (upper back fat), waist area (mid-back fat), and lower-back (lower back fat).

So, let’s see what are the best ways to get rid of back fat.

In my opinion, exercising is the best way.

Best Ways to Get Rid of Back Fat for Women

1. Try Push-ups

Push ups

One of the most famous exercises.

It is very good for upper body strength.

Also, it is one of the best exercises to lose back and arm fat.

There are plenty of variations, so you can try the most popular ones.

2. Try Pull-Ups

Pull ups

The best exercise for back muscles.

But to be honest, it’s not the easiest one to do.

If it’s hard to do it you can use some machines that can help you do pull-ups.

After that, your back muscles will be strong enough to do it on your own.

3. Don’t skip cardio

cardio workouts

Cardio exercises are exercises that raise your heart rate from 60 to 85 heartbeats.

When you have that heartbeat span you are doing cardiovascular (aerobic) training.

The best cardio is running, cycling, Zumba, Pilates.

4. Do exercises for lower back

Lower back

The best thing you can do for your lower back is to sit straight and stretch a few times per day. (1)

Stretching your lower back will help your body burn fat in this area.

5. Do exercises for middle back


You should strengthen your core muscles.

And the best exercise for this is the plank.

Plank is one of the best fat burning exercises.

There are different variations of the plank but the most popular are the classic plank, side plank, forearm plank.

Also, it will help you get six-pack abs and a stronger back.

6. Do exercises for upper back

Overhead press

If you build strong shoulders muscles, your chest muscles and back fat will look thinner.

You should try exercises with dumbbells like overhead press.

7. Eat healthily

Mediterranean diet

Increase the intake of fruit and veggies.

Don’t skip breakfast.

Furthermore, don’t eat after 7 pm.

Also, don’t starve yourself, eat smaller meals more frequently.

8. Sleep 8 hours


Try to sleep at least 8 hours per day.

If you don’t sleep enough, you may feel hungrier and crave sweets the next day.

Also, going to bed at about the same time every night increases your chances of losing weight.

If you want to get rid of back fat faster, read more about the best natural supplements  for women:


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