5 Steps Guide on how to get rid of back fat in a week

Back fat is one of the very problem areas for most ladies. And in the post on how to get rid of back fat in a week, I will show some of the best at-home exercises for back fat and you can do them using just bodyweight or a lightweight and a couch or chair. 

Maybe I will show you a few gym moves for the back if you decide to go to the gym.

So we are going to first look at nutritional tips on how to get rid of back fat in a week. 

Then we will move on to the best exercises for back fat. All the moves presented are very effective for burning fat from the entire back, be it that you are looking for exercises for lower back fat, mid-back fat or upper back fat exercises. 

This post will help you.

If any of this area is a problem for you, then follow the nutritional tips and exercises for back we will discuss below.

5 Tips on how to get rid of back fat in a week + Exercises for Back Fat

The first and most important tips I could ever give you to get rid of back fat is that you have to make a mindset shift to the fact that you need to lose total body fat for your back fat to be gone.

I say this because you cannot just spot reduce the back without losing a little bit of fat all over the body. 

The way you lose back fat is to work on lowering your general body fat, then you have to perform the targeted exercises for back fat I will show below, then the back fat go away. 

So what can you THEN do to get rid of back fat in a week?  Keep reading and you will find out.

How to Get Rid of Back Fat in a Week?

To get rid of back fat in a week you have to focus on eating a clean and healthy meal all day, perform a total body fat burning routine in combination with some of the best exercises for back fat in below.

It is as simple as that, but not that simple you know considering that losing fat on its own is a big deal.

Well, don’t worry I make it easy.

All you have to do is to combine the 5 fat loss tips below with the exercises for the back fat and you will see changes within one week.

5 Tips on How to Get Rid of Back Fat in a Week

Follow these tips and see work in action.  Whoops! Those back will be gone in no time.

Tip 1:  Reduce Your Calorie.

This is one of the most essential steps to losing body fat from anywhere in the body. Be it the back, arms, belly and butt and thighs. I mean literally anywhere.

Series of studies have come to this conclusion over and over again each time.

If you don’t know what calorie is, here  is what is:

What is a calorie?

A calorie is a unit for measuring the energy content in every food in existence.

And literally, everything we put in our mouth contains calorie. Water is the exception to this.

So you can drink as much water as you like and not be bothered by storing fat due to overconsumption of calorie.

The law of fat loss states that energy consumed has to be less than energy expend for fat loss to take place.

And that means you have to eat less than get your body to use up more energy by increasing your activity.

How Many Calories to Lose a Pound in a Week?

Usually to lose 1 pound of body fat your body needs to burn about 3,500 calories for 1 pound of fat to be gone from your body.

That is 2 days of fasting for an average-weight person whose daily maintenance calorie is about 1800 or thereabout.

So losing your back fat in a week will depend on how fat your back is and how many pounds you need to drop down for the back fat to disappear.

I will encourage you to go slow and try not to deprive yourself of food so much, for it is not a sustainable step to maintain the fat loss after the back fats are gone.

A moderate calorie deficit is what you need especially if you want to retain size on your lower body as you burn off the back fat.

Studies show that, if you want your body to burn more fat from the bad area while cutting down calorie, your calorie cut should not go above 25% from your maintenance calorie.

So how do you know your maintenance or deficit calorie?

There is a complex formula for this but I will give you a much simpler one here just that it’s not always a hundred percent accurate.

But you can go to this post, on maintenance calorie part to look up the formula.

So the easy way to calculating your calorie is to multiply your body weight in pound by 10 to 20.

Closer to 10 will give you a deficit calorie and mid will give you a maintenance calorie.

When it starts getting to 20 you will be looking at your surplus calorie.

My recommendation is that you first multiply your body weight in pound with 12 then observe yourself.

If you start losing fat, stay there for a while and as your weight reduces your need to adjust your calorie and multiply with 11 or 10 progressively.

Now that you have known the number of calories to eat daily to lose back, it is time to move to tip number 2.

Tip 2: Make Wise Food Chooses.

So when you are cutting down your calorie, you cannot afford to eat any and everything that comes your way.

Because you have to get nutrient-dense food so your body can feel healthy and you also feel fuller for longer which helps you eat less to stay within your deficit calorie.

And besides that eating the wrong foods will only lead to your body losing weight generally but you still be storing major fat on your problem area depending on your genetics and where your body stores most fat.

And for you, if you are reading this, that will be your back or maybe belly or arms.

Below are mini lists of healthy and nutrient-dense food options for you to pick from. For a more comprehensive list please,  check out this 94 healthy food list  here

You want to pick from each class of food below. They all vital in maintaining a healthy body.

Healthy Foods to Eat to Lose Back Fat.

  • Protein– This food class helps you develop lean tight muscle while burning fat. So you need about 1 to 1.5gam per kg of your body weight daily. Healthy options of protein to go for are Eggs, fish, soy, tofu, mushroom, chicken breast, ground turkey, beans, and legumes.

Dairy –  If you like to source for protein from dairy, here are a good option for you:  Full-fat milk, full-fat yogurt, buttermilk, homemade ricotta, and cottage cheese. Also, try to limit your dairy food intake to 3 to 4 or 5days in a week.

  • Nuts & Seeds –  These are a healthy source of fat and protein as well.  And they help protect your organs, helps you lose fat and build lean muscles. You can choose from any one of these but be mindful of your total calorie so you don’t go over:  Walnuts, almonds, pecans, pine, macadamia, hazelnuts, chia seeds, flaxseeds, sunflower seeds, and pumpkin seeds.
  • Whole Grains – So the majority of the time people think they need to cut out carbs from their meal in other to lose body fat and I will say, please don’t. Carbohydrate is not your enemy here, overeating is your enemy.  You can source your carbs from Brown rice, red rice, black rice, oats, buckwheat, wheat flour, and sorghum, etc.
  • Fruits – Eat fruits but do not over-consume these thinking that because they are healthy, they won’t hot.  Well, let me tell you fruits are high in sugar and can spike your insulin level making your body to store fat. A moderate amount of fruits is what you need in a day. Like 1, 2 to 3 or 4 is all you need. You can from these fruit option: Watermelon, muskmelon (without sugar), apple, banana, pineapple, plum, peach, and berries.
  • Fats & Oils – these are a heathy unsaturated fat option for you to pick from:  Olive oil, rice bran oil, peanut butter, sunflower butter, and almond butter. It is important you stay away for saturated fat because they are stored up in the body and will increase your cholesterol level.
  • Herbs & Spices – A healthy spices and herbs to pick from are: Cardamom, cinnamon, star anise, mint, fenugreek, cumin, coriander, turmeric, cayenne pepper, black pepper, white pepper, mace, nutmeg, saffron, cilantro, rosemary, thyme, basil, oregano, and sage.
  • Veggies –  Do not ever leave out your daily vegetable intake. This is a good way to manage your calorie more because veggies are high in fiber and fiber keeps you feeling full for long thereby reducing your food craving and leading to lesser calorie need.  Anyone of these veggies is great: Swiss chard, rocket spinach, cauliflower, broccoli, cabbage, Chinese cabbage, bottle gourd, ridge gourd, bitter gourd, scallions, eggplant, kale, spinach, chive, radish greens, carrot, and beetroot.

Tip 3:  Slowly Cut Out Junk Food.

If you have a problem area that hardly goes away no matter how low you have cut down your calorie, then you need to look out for any of these just foods listed below and slow take them off your meal.

And the reason I said slowly is that an abrupt cut off can make you overindulge in them later when your body feels over deprived.

But a slow approach allows your body to gradually get use to not eating them.

So what this means is, if current eat 2 or 3 portions per day 7 days a week, you want to reduce it to 1 per day for 7 weeks.

And after a week or 2, you reduce it to 1 for 4 or 5days per week and progress from there.

Here are unhealthy Foods to Avoid

  • white Bread
    • Flour pasta
    • Fried foods
    • Noodles
    • Rice noodles
    • Fried chicken
    • Frozen foods
    • Processed food
    • Potato wafers
    • Biscuits
    • Cookies especially the ones made from refined flour & sugar
    • process or canned juice
    • High GI fruits like mango and grapes
    • Canned food
    • Hormone modified meat
    • And finally Alcohol

Tip 4:  Sleep well Every Night.

Yes, you read me right, you have to sleep especially at night.  Sleeping is a very important aspect of burning fat.

When your sleep at night your body is actually burning stored fat for energy and will help develop lean muscle helping you lose the back.

I know the most person will feel that since you are resting that means less calorie burn.

Well, depriving your body of steep put your body through stress and stress is one major factor that causes your body to malfunction leading off to fat storage.

It is recommended you get at least 7 to 9 hours of sleep every night.

I know it’s hard to turn off those favorite TV shows most time, but trust me if you make such sacrifice you will love yourself a few days from now.

Tip 5: Reduce Sugar and Salt

Sugar and salt are the next food option you need to avoid but they were not listed above in the unhealthy food list and that is because it was intentional.

So why do you need to avoid or at least reduce consumption of sugar and salt?

The first reason is that they spike your insulin level making your store fat.

The second reason is that; they increase your craving for more food making you’re overeating.

And finally too much salt makes you appear chubby and bloated while storing water weight.

So it important you minimize the quantity you take daily to facilitate the fat burning process.

This raps up the nutrition tips on how to get rid of back fat in a week.

Let’s move onto the exercises or workouts to get rid of back fat you need to be doing.

14 Warmup Exercises for Back Fat |How to Reduce Back Fat in a Week

Before getting into these exercises for back fat, you need to always start with a warm-up.  A 5 to 10-minute warm-up will prepare your body to work out and will prevent any cause for. Here’s what you should do.

  1. Start with 1 set of reps of Head tilts
  2. a set of 10 reps of Neck turns
  3. a set of 10 reps of Arm circles
  4. a set of 10 reps of Side Lunges
  5. a set of 10 reps of Calf raises
  6. a set of 10 reps of Jumping jacks
  7. a set of 10 reps of Wrist circles
  8. a set of 10 reps of Shoulder circles
  9. a set of 10 reps of Waist circles
  10. a set of 10 reps of Spot jogging
  11. a set of 10 reps of Standing upper body twist
  12. a set of 10 reps of Standing alternate toe touch
  13. a set of 10 reps of Standing side to Side bend
  14. a set of 10 reps of Ankle circles

when you are done with the above move then, you are ready for your back exercises to get rid of back fat.

So if you are ready, here you go, but I will break down the exercise to home and gym back workout moves so you can choose the one that is best for you.

12 At-Home Exercises for Back Fat (Exercises to Get Rid of Back Fat)

Please follow the back workout instruction below to perform each move or you can watch the video above. so on the list there 5 back fat exercises without equipment to do at home and there are few that will require just a light dumbbell at home.

if you don’t have a dumbbell feel free to grab a water bottle.

So let get started with each move:

How to get rid of side back fat |12 At Home Exercises for Back Fat

#1.  Alternate Arm and Leg Superman -back fat exercises without equipment

This is one of the longtime exercises for back fat that will always stand out to me. you do not need equipment for this exercise.

Superman exercise targets your entire back glute and hamstrings. So it an all-round single and efficient move to include in your routine.

How To Do Superman Exercise?

Step 1 – Lie on your stomach facing down on a mat. Keep your arms and feet spread out to the sides

Then lift your arms up, followed by your left leg. Simultaneously, lift your head three inches off the ground. Be sure to keep your abs and glutes contracted or squeezed in.

Hold up yourself in this position for 3 seconds. Then release yourself by bringing your arm, head, and leg down. 

Switch to the other leg and arm. Along with your head, lift your right leg and left arm this time.

Tip –  Perform 2 sets of 10 to 15reps and you can also try using a gym ball to do this exercise it will make easier.

#2.   Alternating Leg Drop Reverse Plank -A Back fat exercises without equipment

This is another back fat exercises without equipment that works your upper and lower back, your arms, shoulder, glute, and hamstrings. You will need a chair or any high object place your legs.

How to perform the Alternating Leg Drop Reverse Plank?

Start by lying on your back then you want to place both hands on the floor behind.

Then lift your butt off from the floor so that only your heel and palm are on the ground then try holding your butt up while you lift your right feet up and put it on the chair followed by the left.

Bring right feet back to the floor and left feet back that complete one rep.

Now you want to to keep repeating this.

Tip –  Perform 2 sets of 10 to 15reps or your try repeating the move for 30 to 45 sec for 2 sets.

#3. Chair Reverse Plank – 3 back fat exercises without equipment

This is another move that targets your upper and lowers back your arms, shoulder, glute, and hamstrings.

You also will need a chair or any high object place your legs for this move.

How to perform the chair reverse plank exercises for back on the back?

Start by lying on your back then you want to place both hands on the floor behind.

Then lift your butt off from the floor so that only your heel and palm are on the ground then try holding your butt up while you lift your right feet up and put it on the chair or the high object followed by the left leg.

Then hold your entire body up there with only hands on the floor.

Tip –  Hold for 20 to 45 second for 2 sets per day.

#4.  Elbow Reverse plank. 

This is a variation of the regular reverse plank or high reverse plank. For this move, it also targets the entire back including the glute and hamstrings.

How to perform the elbow reverse plank exercise for back fat?

 Go down to the floor elbow and four arms on the ground and fingers pointing your butt.

The lift up your butt for the floor with only your elbow, four arms, and heels on the floor.

Tip – Hold the position for 30 to 45 second and for 2 sets per day.

#5. Reverse Plank Leg Slide-in.

This move targets your abs, entire back, glutes, and hamstrings.

How to Perform Reverse Plank Leg Slide-in back fat workout?

Start by going down to a high reverse plank. Then drag/side your both feet in toward your butt to form a table shape.

Try keeping your butt high up while sliding your heels in.

Then move one leg back after the other to starting position then slide in again.

Tips – Repeat 15 to 25reps of 2 set per day.

#6. Dumbbell Reverse Fly

This move targets the Rhomboid, traps, rear delts, and chest that is upper back, mid-back and the chest.

How to Do dumbbell Reverse Fly exercises for back fat?

Grab a light dumbbell on both hands and then you want to get into a bent-over position lining forward.

Move your hands away from each other until they reach the shoulder level. Squeeze your shoulder blades together.

Then lower your hands back to the starting position.

Tip – perform 3 sets of 15 to 20 reps. Be sure to try to keep your head in line with your spine.

#7. Cat-Cow Pose

Cat-Cow Pose target – Upper back, lower back, chest, shoulder, and hips.

How to Do Cat-Cow Pose exercises to get rid of back fat?

Station yourself on a yoga mat with your hands and knees touching or balancing on the mat.

Lift your head up while trying to inhale slowly. At the same time, arch your back in butt and head pointing up to form a concave shape.

Exhale slowly and contract your abs in while bringing your head down, and then round your back.

Tips –  Repeat 20 to 30 reps of 2 sets.

#8. Bent Over Rear Delt Raises

The Bent-Over Rear Delt Raises is a great back fat workout that targets your Lats and posterior deltoids. If you have that extra bra bulge this move is for you any time.

How To Do Bent Over Rear Delt Raises?

Hold a dumbbell in each hand.

Bend over by pushing your hips slightly out, extend your hands in front of you at a 45-degree angle, push your upper back down, roll your shoulders back, and look straight down.

Push your chest forward, and keep your core engaged. This should be the starting position.

Then bend your elbows slightly and pull your arms back till your elbows point toward the ceiling.

Slowly, bring your arms back to the starting position.

Tips –  Repeat 20 to 30 reps of 2 sets.

#9. Bent Over Row

The move just like Bent Over Rear Delt Raises targets your Lats, rhomboids, rear delts, traps, and biceps.

 A great move to slim down those bra buldge.

How to Do Bent Over Row exercises for back fat?

Hold a dumbbell in each hand and stand straight with your feet close together.

Bend forward, push your hips back so that your spine stays long, flex your knees a little, roll back your shoulders, open your chest, and look straight ahead. This is your starting position.

Be sure to keep your core engaged, flex your elbows and partly curl your arms. Concurrently, pull your upper arms back until your elbows reach just behind your shoulders.

Bring your arms back to start position.

Tip – Repeat 20 to 30 reps of 2 sets. Try not round your shoulders or bend down keep your heads up. Roll your shoulders back and then do this exercise to target the back muscles.

#10.  Bird Dog Pauses

This exercise works your stability, abs, entire back and glute.

How to perform bird dog pauses back fat workout?

Step 1 – Come down to all fours back on a tabletop position, belly pulled in and breath steadily.

Lift your right arms off the ground and extend it to the front then lift your left leg up and extend to the back so that only your one arm (left arms) and the knee of your right leg is on the floor.

Pause the lifted arms and leg for 3 times and drop them both and switch to lifting your left arms and right leg this time and pause 3 times.

Tips – Continue the motion for 30 to 45 second or 20 to 30reps for 2sets per day.

#11. Bird Dog Crunches

The bird dog crunches is a variation of the bird dog pauses. The move targets the Back extensors, the rear deltoids, the abs, the erector spine, and glutes.

How to Do Bird Dog Crunches exercises to get rid of back fat?

start by going on your hands & knees on the floor in a quadruped with a tabletop back or a ‘dog back’ position.

Then Take your right hands straight out in front then extend your left leg straight behind you as well.

Bring the right hands and left leg in to do a crunch by bringing your knee and elbow to meet each other.

Then extend both of them back to the starting position and repeat.

Tip – repeat 2 sets of 20 to 30 reps per day. If you experience neck pain while doing this exercise, you are not doing it right. Keep your neck in a neutral and natural position.

#12.   One Arm Dumbbell Row

This exercises for back fat and also targets – Lats, erector spinae, rhomboids,   lower traps, shoulder blades,  rotator cuffs, biceps, and abs.

How to Do One-Arm Dumbbell Row?

Place your right knee on a flat bench, and your right hand on the bench. Keep your palm flat, spine in line with your buttocks left leg a little wider than shoulder-width apart, and left knee bent a little.

Pick up the dumbbell with your left hand. Keep your left hand extended downward, and loosen up your neck. Keep your shoulders pinched back, look down, and keep your core engaged. This is the starting position.

Flex your left elbow and pull the dumbbell up till it almost reaches your armpit.

Slowly, lower your hand to the starting position.

After finishing one set, do the same on the right hand.

Tip – repeat 2 sets of 20 to 30 reps per day. If you experience neck pain while doing this exercise, you are not doing it right. Keep your neck in a neutral and natural position

2 GYM Exercises for Back Fat (Exercises to Get Rid of Back Fat)

#13. Seated Cable Row

This move targets Trapezius, the lats, the erector spine, the wrist flexors, deltoids, and the biceps, A great move for the upper back.

How to perform seated Cable Row?

Start by Sitting down on a bench while facing the lat bar machine. Grab the lower close-grip attachment that is attached to the pulley.

Then keep your knees partly bent, feet on the footrest below and your arms extended fully, chest out while sitting straight. This should be your start position.

Then pull your shoulder blades back and down. Follow this move by bending your elbows when pulling attachment close to your abs.

Then bring your hands and arms back to your start position.

Tip – Depending on you the weight you have on the bar; you can perform 2sets of 10 to 15 reps. Try not to draw your elbows out or shrug and pull your upper torso back while performing the rows.

#14. Bent-Over Barbell Row

The bent-over barbell row is similar to the dumbbell row just that with this move, you will be using a barbell instead of a dumbbell.

This back fat workout targets – Traps, lats, rhomboids, rear delts, and biceps.

How To Do Bent Over Barbell Row exercise?

Start by grabbing a barbell on a narrow grip that is your hands a little closer to each other.

 Then keep your arms or hands fully extended to down, try rolling back your shoulder blades, chest out, abs engaged and contracted and your head in line with your spine.

Stand with your feet shoulder-width apart, and your knees partly bent forward. Push those hips out, just a little while keeping your upper torso at 45 degrees.

Then while maintaining this posture pull the barbell up until it almost reaches your abs.

Now slowly lower or release the barbell down back to the start position and repeat

Tip – Depending on you the weight you have on the bar; you can perform 2sets of 10 to 15 reps

You also can perform this exercise while holding on a wide grip to target your rear deltoids more.


These are some of the best exercises for back fat. They are the perfect exercises to get rid of back fat in a week. Combining them with the right nutrition, as shown above, is all you need and I promise you’re on your way to melting away those back fat.

Now you know how to get rid of back fat in a week using both healthy eating and some amazing exercises for Back Fat I have shown you.

It is now your turn to do what is needed for those results to come through.

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