How To Lose Upper And Lower Back Fat

The back is often neglected in many weight loss and workout routines. It is far easier to tone legs and arms because we walk and carrying things all day.

However, sitting all day and a lack of back exercise can make back fat accumulate. Here are some of the best back fat loss exercises to help trim up the extra pounds.

How Do I Burn Back Fat?

Fat distribution is unique to the person. Some people will carry a lot of weight in their lower back. Others might store fat between their shoulders, carrying extra weight on their upper back. 

It is vital to work out the entire body, even if you specifically want to focus on your upper or lower back. Start with extra attention to one area, but don't neglect the other. Incorporate these following exercises to lose back fat and tone back muscles.

Also, don't forget about your diet!  Burning fat starts in the kitchen and it's important to remember that you can't out work a bad diet.  Eating nutrient rich, whole foods in the proper portions is the best way to burn fat period. 

Building muscle through strength training absolutely helps but the real progress is founded in the kitchen. 

Lower Back Fat Loss Exercises

Living sedentary lives can cause extra stress on the lower back. Make sure you stretch daily to loosen up any tension. Improve your posture, burn fat, and gain muscle with these lower back exercises.

1. Donkey Kicks

Donkey kicks are a great way to relieve lower back tension while toning the waist area. To burn fat effectively, you must have a solid foundation.

Get on all fours. Make sure your shoulders are directly over your wrists and hips over your knees.

Look straight ahead, just past out your nose, to maintain a healthy line of energy down the spine. Push away from the ground with your shins and hands to create some resistance. 

Once you have your foundation, lift your leg from the core. Slightly bend the knee, keeping an active heel. Push that heel up towards the sky. Maintain an active heel as if you are kicking through the air. Do 2 sets of 10-15 reps on each side.

2. Cardio

Cardio isn't just about leg day and a healthy heart. It creates a full-body experience conducive to burning fat, including the lower back!

Cardio training raises your body temperature, which helps burn fat cells. Target your lower back specifically by doing cardio exercises that require back strength. Switch up your cardio with rowing, battle ropes, or climbing stairs.

3. Back Extensions

Back extensions help get deep into lower back fat. There are a couple of ways to perform these exercises to maximize blasting your lower back fat.

Lie flat on your stomach. Allow your arms to be by your side, pushing your palms into the ground. Point your toes straight and get heavy in your pelvis. 

As you inhale, lift your chest from the ground. Keep your chin tucked slightly to maintain a long neck. When you exhale, slowly lower your head back to the mat. Continue this for 3 sets of 10 reps.

Get even deeper into your back fat by walking up to an ab bench. Press your pelvis against the padding, allowing your body to hang off.

Put your hands behind your head as if you're doing a push-up. Bend your body over the bench. Then, slowly extend your body back up to a standing position. Do this for 3 sets of 10 reps.

Upper Back Fat Loss Exercises

While the upper back doesn't maintain fat as the lower back does, it can also lose definition quicker. Here are some exercises to trim upper back fat and tone it up with muscle.

1. Dumbbell Rows

Dumbbell rows allow you to isolate each shoulder blade while stretching and strengthening upper back muscles. These exercises will shape up your back and give your bis and tris good definition.

Grab a dumbbell with one hand. Lunge the opposite leg forward. Place the free hand onto the forward leg, pushing down onto the quadriceps.

Once you have a solid foundation, bend your chest over slightly. Hold the dumbbell straight down. Slowly row the arm up and back, so the weight reaches your chest.

 Perform 2 sets of 10 reps on each side. These can also be performed on a bench, couch, or table!

2. Boxing

Once again, cardio is your friend for losing back fat. This time, we highly suggest taking up some boxing or speed bagging. 

Punching a heavy bag provides resistance that forces the body to work harder. Next, increase the repetitions with a speedbag to give a continuous workout to your upper back muscles.

Set a timer for 30 seconds, hitting as fast as you can. Take a 30-second break before going another 30 seconds. Repeat one more time!

3. Lat Pulls

Lat pulls will make for stronger shoulders and biceps. They'll also cause contractions conducive to burning upper back fat.

Sit at a low pull down. Grab each side of the bar with a wide grip. Allow your shoulder blades to glide down your back as the bar touches your chest. Do this for 3 sets of 15 reps.

If you don't have a lat machine, perform this exercise with dumbbells. Hold the dumbbells overhead, palms facing forward. Slowly curl the arms so that the weights come behind the ears. Lift up to complete the repetition. Continue with 3 sets of 15 reps.