Banish Back Fat: 15 Effective Exercises for a Leaner, More Defined Physique

Let’s be honest: Back fat poking through a t-shirt isn’t aesthetically pleasing, and calling it ‘love handles’ doesn’t make it any more endearing.

Back fat, aka love handles, aka spare tire, aka muffin top, is referred to the fat stored between the top of your butt and the bottom of your rib cage on the back side of your body.

Spot reduction is the most common misconception among people dealing with back fat. Folks usually try everything from fat-burning gels to heating pads and herbal teas before throwing up their hands and finally deciding to do something proven and effective.

While back fat is evident in men and women alike; the ladies are more prone to this issue as estrogen can lay the ground for excess back fat, making the bra bulge a common and dreaded phenomenon.

With over seven years of experience as a personal trainer, I’ve guided countless clients on their journey to eliminating back fat. In this article, I share the 15 proven exercises that have delivered consistent results.

15 Best Fat Exercises

Before we get into the nitty gritty of back fat exercises, let’s address the elephant in the room. The back fat exercises listed below do not work in isolation. You must pair them with a calorie deficit diet to maximize results.

1. Side Plank
2. Burpees
3. Jumping Jack
4. Side Jackknife
5. YTW
6. Reverse Hip Raise
7. Bridge
8. Battle Ropes
9. Back Extension
10. Superman
11. Wood Chopper
12. Russian Twist
13. Fire Hydrant
14. Ghd
15. Kettlebell Swing

1. Side Plank

Side plank is one of the most effective exercises for people with a side fat buildup. Hold the isometric contraction for as long as possible to maximize oblique recruitment and stimulation. 

Pro Tips:

• Your body should be in a straight line from your ankles to your head. Call off the set as soon as you feel your hips dipping.
• Focus on contracting your obliques throughout the exercise. 
• As you get better at this exercise, alternate between holding a static plank and performing side plank dips. 

Check out the calories burnt doing side planks here!

2. Burpees

Burpees are one of the best (read: brutal) full-body HIIT cardio exercises to burn body fat. Plus, it can help build strength and endurance if added to your training regimen. 

Pro Tips:

• As you get proficient at this lift, you could add resistance by wearing a weighted vest or holding a light dumbbell in each hand. 
• On the other hand, beginners can skip the push-up and jump.
• Stick to a consistent rep tempo to get the best bang for your buck.

Check out the complete burpees guide here!

3. Jumping Jack

A combination of aerobic and anaerobic training is optimal for shedding back fat. Jumping jacks are a full-body exercise that can help melt excess body fat and get rid of the muffin top.

While jumping, focus on rotating your arms outwards slightly as you bring them overhead to engage your shoulders and lats optimally.

Pro Tips:

• The higher and faster you jump, the more power, strength, and explosiveness you’ll develop.
• Use a weighted vest to make this exercise harder. 

Check out the calories burnt doing jumping jacks here!

4. Side Jackknife 

The side jackknife is a great exercise to isolate your sides. It is easy to learn and master and can be done by beginners and advanced trainers. 

Maintaining a slight posterior pelvic tilt (tucking your tailbone) throughout the movement will better activate your lower abdominals.

Pro Tips: 

• Keep your lower hand on your working side for better mind-muscle connection. 
• Lift your legs and torso as high as possible for maximum muscle contraction.
• Breathe out and squeeze your obliques at the top. 

Check out the complete side jackknife guide here!

5. YTW

YTWs are a great exercise to work your back from different angles. Don’t just go through the motions for the sake of it. Actively reach with your arms and hands in each position, imagining you’re pulling against resistance bands to maximize muscle activation.

Pro Tips:

• You could make this exercise harder by performing this on an incline bench. 
• Pause and contract your back with every formation. 

6. Reverse Hip Raise

The reverse hip raise is a great exercise to work the lower back fat, aka the love handles. It can also help work around back pain without putting too much pressure on your spine. 

Pro Tips:

• Pause and contract your back at the top for optimal muscle stimulation. 
• Keep your feet hip-width apart and raise your heels towards the ceiling as high as possible.
• Return to the starting position using a slow and controlled motion. 

7. Bridge

The bridge is one of the most basic but effective back fat exercises and can strengthen and tone the muscles that run along the spine.

Pro Tips:

• Contact your back and glutes at the top for maximum posterior chain engagement and hypertrophy.
• Your knees, glutes, and shoulders should be in a straight line at the top.

8. Battle Ropes

Battle ropes are one of the most underrated cardio exercises. A high-intensity battle ropes session will supercharge your fat loss progress. 

Vary the pace and intensity of your rope movements. Alternate between short, explosive bursts and slower, sustained waves to challenge your cardiovascular system and muscular endurance.

Pro Tips:

• Place your feet shoulder-width apart and get into a quarter squat.
• Your shoulders should be slightly ahead of your hips.
• Maintain a neutral head and neck position and keep your core engaged throughout the exercise.
• If the conventional ‘wave’ pattern of the battle ropes feels too easy, you can switch between battle rope slams, outward circles, and rope hooks.

Check out the complete battle ropes guide here!

9. Back Extension

The back extension is an incredibly effective exercise for upper back recruitment. Exhale sharply on the concentric phase to engage your core muscles and protect your lower back from injury.

Pro Tips:

• Follow a slow and controlled rep tempo to make the most of this exercise. 
• Pause for a couple of seconds at the contraction point.
• Make sure you’re not jerking your back at the top. 

Check out the complete back extension guide here!

10. Superman

The superman is one of those exercises that looks super easy but will leave you begging for mercy by the end. Beginners can alternate between raising their arms and legs.

Pro Tips:

• Keep your core contracted throughout the motion. 
• Raise your legs and arms simultaneously and as high as possible.  
• You could also keep your hands on your lower back while performing this exercise for better mind-muscle connection. 

Check out the complete superman guide here!

11. Wood Chopper

You could perform this exercise using a dumbbell, cable, barbell, kettlebell, weight plate, medicine ball, or even bodyweight. 

Control the descent, as it is where you’ll experience the most muscle growth and strength gains.

Pro Tips:

• Exhale sharply and squeeze your obliques at the contraction point.
• You could perform this exercise from side to side, top to bottom, or bottom to top. 

Check out the complete wood chop guide here!

12. Russian Twist

The Russian twist is one of the most popular oblique exercises. It is a must-do movement if you want to shed your side fat.

Focus on rotating from your obliques, not your shoulders, keep your spine neutral, and avoid rounding your back to limit injury risk.  

Pro Tips:

• Keep your feet in the air for greater tension on your sides.
• Pause for a second at the contraction point.
• Use heavier weights for more tension on your sides.

Check out the complete Russian twist guide here!

13. Fire Hydrant

The fire hydrant is a great exercise to work the glutes and lower back. Resist the urge to swing your leg. Instead, lift it slowly and focus on squeezing your glute at the movement’s top.

Pro Tips:

• Your hands should be under your shoulders and knees under your hips at the starting position. 
• Raise your leg as high as possible and pause at the contraction point for 1-2 seconds. 
• Use a resistance band to make this exercise harder. 

Check out the complete fire hydrant guide here!

14. GHD

The GHD is a great exercise if you have excess lower back fat buildup. Remember to keep your chin tucked to your chest to avoid neck strain. 

Pro Tips:

• Do not come all the way up at the top as it will take tension away from your lower back. 
• You could also perform this exercise on a flat bench by asking your spotter to sit on your lower legs if you don’t have access to a GHD machine at your gym. 

15. Kettlebell Swing

The kettlebell swing is a hip-hinge movement and is one of the most underutilized back fat-shedding exercises.

Pro Tips:

• Raise the kettlebell to shoulder level by pushing through your hips explosively. 
• Don’t lift the weights using your shoulders.
• Keep your heels grounded throughout the motion.
• Maintain a neutral spine, neck, and head position. 

Check out the complete kettlebell swing guide here!

The Most Effective Workout To Shed Back Fat

Here is a sample back fat-busting workout:

Exercises	Sets	Time/Reps
Jumping Jack	3 sets	1-minute (each)
Side Plank	3 sets	1-minute (each side)
Superman	3 sets	20 reps
Reverse Hip Raise	3 sets	15-20 reps
Cable Row	3 sets	15-20 reps
Deadlift	3 sets	8-10 reps

Factors Affecting Back Fat

Here are the factors that contribute to a back fat buildup:

1. Genetics

It’s no secret that genetics play a huge role in your physique aesthetics. With all things constant, some folks might be more prone to back fat than their peers due to their genetics.

2. Lifestyle

Your activity level, health, and fitness-related choices help shape your physique. People with desk jobs or those who remain sedentary are at greater risk of body fat buildup than folks who are on their feet for a large part of the day. 

Although obesity can be caused by an unhealthy lifestyle, many people are genetically predisposed to be at a higher risk of contracting the disease.

3. Diet

Although a part of your lifestyle, diet deserves a stand-alone mention. People who remain in a significant calorie surplus for an extended period gain body weight. Plus, folks that cherish junk food and rely on it for most of their daily caloric needs are most susceptible to developing back fat. 

In most cases, back fat is caused by excess body fat and is prevalent in men and women alike. The most effective way to combat the situation is to follow a calorie deficit diet and add back fat exercises to your daily regimen.

How To Lose Back Fat

Back fat can be stubborn, and getting rid of it requires a lot of effort, hard work, and patience. Many people do multiple things at once in hopes of losing back fat. While some of those things might be effective, the rest might be overkill that stalls your progress.

This is how to get rid of back fat:

1. Fix Your Diet

Fixing your diet is easier said than done. As mentioned, you need to create a calorie deficit if you want to shed weight. There are no two ways about it. In a calorie deficit, you’re expending more calories than you consume in a day. You could create this deficit by reducing your daily calorie intake or spiking your activity level. 

However, the number of calories you need to burn will depend on your current body weight, lifestyle, and goal weight. Not sure how many calories you need in a day to sustain yourself? Don’t fret; we have got you covered. Check out our convenient TDEE (total daily energy expenditure) calculator to get an exact and personalized daily caloric need reading. 

2. Eat Nutrient-Dense Foods

Once you have found your daily calorie goal, it is important to hit the number by consuming nutrient-dense whole food in an appropriate macronutrient ratio. Gulping down a burger with coke can help you hit your calorie target, but you’ll probably not meet your macro goals. Plus, the long-term health effects of eating junk food make them a no-go. 

Some nutrient-dense that should be a part of your diet include:

• Vegetables: leafy greens, starchy vegetables
• Fruits: apples and berries
• Protein: poultry, fish, and lean cuts of meat
• Beans and legumes
• Nuts and seeds
• Whole grains: brown rice, quinoa, and whole grain bread and pasta
• Healthful fats: oily fish, avocados, and olives

3. Reduce Salt Intake

A high salt intake can cause bloating and water retention. You should lower your daily salt intake to shed excess back fat. The US Dietary Guidelines recommend limiting sodium to less than 2,300 milligrams per day.

4. Cut Out Sugar

Per The Dietary Guidelines for Americans, an individual’s daily caloric intake from added sugars should not exceed 10 percent of their total goal. If your goal is to get rid of back fat, you should cut aerated, sugary soft drinks from your lifestyle.

5. Say Goodbye to Saturated Fats

Saturated fat is an unhealthy type of fat. Experts recommended keeping saturated fat intake to a minimum and replacing it with nutrient-dense food options to help decrease heart disease risk and promote overall health. Popular sources of saturated fats include butter, palm and coconut oils, cheese, and red meat. 

Like in the case of sugar, you should not get more than 10 percent of your daily calories through saturated fats if you want to maintain optimal health.

6. Cardio is Key

Although not compulsory, adding cardio to your daily routine, which includes maintaining a daily caloric deficit, can help speed up your back fat shedding process. 

For optimal benefit, you should add two cardio sessions to your daily routine. The first should be a 10-minute HIIT (high-intensity interval training) cardio session to be done after your workouts (given below) and a 30-minute LISS (low-intensity steady state) session to be done first thing in the morning on an empty stomach. 

Related: HIIT vs. LISS Cardio: Which One Is Best for Fitness and Fat Loss?

7. Stress-Less

I’d be the first to accept that a stress-free lifestyle is a myth unless you have attained enlightenment, in which case, please drop the secret to a stress-free life in the comments. 

Cortisol is the body’s stress hormone released by a bucket-load every time you stress about something. Elevated cortisol levels can cause cravings for sweet, fatty, and salty foods. To make matters worse, the stress hormone signals the body to shift metabolism to store fat.

8. Sleep

Many people make the mistake of pushing too hard while on a fat-burning program. While it is true that physically active people burn more calories than sedentary folks, which in turn leads to fat loss, going overboard with physical activity can be counterintuitive. 

A lack of sleep is one of the most common reasons behind fat and weight gain. Research has found that non-obese adults were at a 40-percent higher risk of obesity if they slept less than five hours a night. [1]

9. Supplements Can Help

Supplements are a blessing in disguise. They are convenient, cost-effective (mostly), and effective. Supplements like fat burners and whey protein powders can help you in your fat loss journey. While fat burners achieve their objective by spiking your metabolic rate, protein help keep you feeling full for longer. 

Check Out: Best Fat Burners For Men (Review 2022 Rankings)

FAQs

Wrapping Up

Besides the factors mentioned above, poor posture can make you look lumpy. A deliberate effort to walk and sit with your chest lifted, shoulders pulled back, and your stomach tucked in can make your back fat less unsightly. 

Combine a calorie deficit diet with the 15 back fat exercises mentioned in this article and a cardio program to shed stubborn body fat and keep it at bay. Best of luck!

References

1. Qian Xiao, Hannah Arem, Steven C. Moore, Albert R. Hollenbeck, Charles E. Matthews, A Large Prospective Investigation of Sleep Duration, Weight Change, and Obesity in the NIH-AARP Diet and Health Study Cohort, American Journal of Epidemiology, Volume 178, Issue 11, 1 December 2013, Pages 1600–1610, https://doi.org/10.1093/aje/kwt180

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