To get rid of fat deposits on your back, you’ll need to start by creating a caloric deficit. That means that you’ll need to burn more calories during the day than you consume.
Adding high-intensity interval exercise (HIIT) to your routine, along with working out these specific muscles, will start to give you the results that you’re looking for.
How to create a caloric deficit
The easiest way to create a caloric deficit is to cut back on foods that are high in calories but low in nutritional value.
Diet to get rid of back fat
Eating a diet that’s rich in fiber and low in sodium can help you trim excess fat and “water weight” that your body might be storing in your back area. Some of the most weight-loss friendly foods include:
1. Avocados
2. Hard-boiled eggs
3. Leafy greens
4. Broccoli and cauliflower
5. Sweet potatoes
6. Salmon and tuna
Fat-burning exercises for the lower back
Another way to create a caloric deficit is to beef up your exercise routine. These exercises target the muscles in your lower back muscles, including your obliques and extensors. The exercises can be done at home or at the gym, with minimal exercise equipment necessary.
Reverse hip raise with exercise ball
This low-impact exercise is easy on your hips and a simple way to start toning your back.
1. Start by lying with your belly on the exercise ball, your eyes looking at the ground. Your palms should be flat on the floor and your legs can be bent at the knee.
2. Squeeze your glute muscles together and balance on the ball as you press your legs together and up. The ball should remain stable during this movement.
3. Hold this pose for several seconds, then lower your legs. Repeat several times, increasing the length of time you hold the hip raise if you’re able to.
Side jackknife
This exercise targets your obliques, which are on your abdomen, but also impacts your “love handles” and lower back area.
1. Lie on your right side with your legs stacked over each other.
2. Put your left hand behind your head. Your right hand can rest wherever you feel comfortable.
3. Squeeze your obliques as you draw your left leg up toward your left arm, which should remain stable on your head. You’ll be bringing the bent left arm toward your left knee.
4. Repeat several times before switching to the opposite side.
Superman
This exercise named for a superhero works your lower back as well as your glutes.
1. Lie on your stomach, on a yoga mat if you have one.
2. Stretch your body out so that your legs and arms are lengthened.
3. Lift your hands and feet off the ground at the same time. Both your arms and legs should be about 6 inches off the ground.
4. If you can, lift your bellybutton off the floor and hold the position for several seconds. With control, lower your legs and arms back down before repeating the exercise.
Fat-burning exercises for the upper back
Lateral raises with dumbbells
This easy weight exercise works the muscles right under your neck. And working out with weights can help boost your metabolism all day long.
1. Stand with a dumbbell in each hand, facing forward. You can also modify this movement by doing it from a sitting position. You don’t have to use a lot of weight, either — doing lots of reps with lighter weights might be better for toning your back.
2. Slowly raise the weights with your arms spread straight out, until your arms are parallel with the floor. Don’t squeeze your shoulders or “shrug” while you do this.
3. With control, return your arms to your body. Take a breath, and repeat 10 to 12 times for one set.
Speedbag
The speedbag helps you tone your arms and upper body. While it’s best to use a bag that’s mounted to a wall or ceiling, you don’t even need a bag at all to perform this exercise.
1. Stand with your shoulders held high, in a fighting stance. That means your feet are hip-width apart, with one leg slightly in front of the other, and your hands are in fists, close to your jaw.
2. Set a timer for anywhere between 30 seconds to 2 minutes.
3. Aim at your bag (or imagine one!). With your knuckles facing outward, aim to hit the bag as many times as you can in your chosen time frame, rotating your arms as you do so.
4. When the timer goes off, that’s one “set.” Do up to three sets.
Lifestyle changes for weight loss
Lifestyle changes can make your weight loss efforts more efficient. Here are some changes to consider making in your routine:
1. Start by walking more. Simply walking to drop off your child to school or to get your coffee instead of driving to the coffee shop burns calories.
2. If you smoke, consider quitting. This can be difficult, but a doctor can help you create a smoking cessation plan that works for you.
3. You should definitely start an effective diet program.
