The Stress-Free Guide on How to Lose Back Fat Fast

Back fat - not fun to see in the mirror, right? There’s something about having a layer of bulging fat on your back that just doesn’t sound or feel sexy!

While we’re sure that your back fat situation isn’t as severe as you think it is, it’s probably that bad for you. If you’re tired of the empty promises given by weight loss products, and you’re getting a little over trying every “new” back fat blaster technique on the market, perhaps it’s time to do things a little differently. And by differently, we mean the right way! Before we leap into what to use and what to do, let’s get to understand back fat a little more intimately.


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Why Do We Get Back Fat?

Here’s the bad news: shedding back fat can be difficult. The good news is that it’s definitely achievable with the right tips and effort. There’s no way to get rid of back fat completely or to spot-reduce it. If you really want to firm up your back, you’ll have to decrease your overall body fat including belly fat to notice a difference. Therefore, you will need to do a full body workout. You’ll be slimmer everywhere, look killer in a backless dress or sexy top, and maintain a healthy posture. Why do we get back fat in the first place and how can you effectively target and bid farewell to that back flab? Let’s start with why it makes an appearance.

We all accumulate back fat slowly over time. Different things can lead to the accumulation of excess fat tissue around your back or lower back, losing tone and strength on your back muscles. As we get older, it becomes more noticeable as it gets hard for the fat to shift, especially around the muffin tops, love handles and behind the bra strap. Here are some of the most common causes of back fat:

Lack of exercise

A lack of exercise can lead to the accumulation of excess back fat. Any type of cardio or structured physical activity that gets your heart pumping and muscles working is necessary for fitness. The best part is you’re not confined to one particular workout routine. Find something you enjoy, be creative, and discover how to relish breaking a sweat. From dancing to organized sports, hiking, hula hooping, or simply taking the stairs, your options for overall well-being are limitless.

Sedentary lifestyle

A sedentary lifestyle simply means you’re inactive. A couch potato. It’s a lifestyle that involves a lot of lying down and sitting around with little to no physical activity. You spend your whole day sitting on a desk working on your computer, get around while sitting in your car, the train, or bus, and spend most of your leisure time on the couch watching your favourite shows - yes, we can blame Netflix for our back fat, can’t we? With an inactive lifestyle, you burn fewer calories and increase your chances of gaining fat in your back area.


Genetics can also contribute to back fat. The way you lose or gain fat and where it’s stored in your body is genetically determined. The effect of genetics is predominantly present in women, and it’s why it’s easier for women to store fat around the hips and legs. However, it’s not totally out of your control. Not even genetics can stop a healthy dietary, and hiit (high intensity interval training) exercises from banishing extra back fat and getting your sexy back.

Poor posture

Sometimes the culprit isn’t fat distribution but your posture. Postural imbalances can result from hours of sitting in desks, cars, or sofas. Poor or bad posture prevents your back muscles from working out efficiently, leading to a lack of tone that allows softer skin to wrinkle and bulge. Those sexy booty dress high heels can also throw off your balance and harm your posture. With poor posture, you also increase your risk of injuries, pain, and other health problems.

Poor diet

You’ve probably heard this countless times but let’s drum it in: You can’t work off a poor diet! Consuming excess calories like unhealthy fats and sugar ends up as fat on your body, including your back. Regardless of how much you move or exercise, excessive calorie intake works against you and wins everytime. To burn fat and lose weight, a calorie deficit diet is highly recommended. You have to ensure you eat the correct amount of calories for your height and gender, usually around 1,450 and 2,000 for women. Combined with exercise, it guarantees you positive results.


There’s a glaring link between stress and weight gain. When you’re stressed, your body releases cortisol hormones which stimulate sugar and food cravings. It also results in higher insulin levels which contribute to fat storage. A vicious cycle ensues when you combine these with unhealthy stress-induced behaviors. These include emotional eating, eating excessive carbohydrate foods, fast and accessible foods, and sleeping less.

You get stressed, release cortisol, eat sugar and fast foods, gain weight, crave more, eat more, and gain more weight. But don’t be discouraged. You can easily break this cycle. Put down the fork and consider other healthier alternatives to cope. You can deal with both stress and weight gain simultaneously through home workouts such as doing some yoga or meditating, and other times going out for a walk or jog.

Using a Waist Trimmer To Target Back Fat

Waist training is an effective way to lose belly fat and eliminate the bulge around your midsection, including your back. Of course, it won't magically make your back or lower back fat disappear. You still have to incorporate a regular exercise routine, if possible under the guidance of a personal trainer, and maintain a healthy diet. However, a waist trainer has thermogenic effects that boost fat-burning processes around your midsection and back. Choose a waist trimmer from brands that guarantee maximum effectiveness and comfort, such as Luxx Curves Vest Full Back Trainer.

The Vest Full Back Trainer gives your whole torso a makeover and is the trainer for you if you want to target back fat. Instead of ending below your bust, it has straps that go around your shoulders for a perfect fit. The Vest Full Back Trainer is very versatile, and you can comfortably wear it at home, to work, with the kids, or at the gym. For maximum results, wear your waist trainer daily and during workouts to amplify the intensity and effectiveness of your routine.

Which Exercises Target Back Fat?

Your back consists of four main muscles in the upper, middle, and lower sections. These include the trapezius and rhomboids, latissimus dorsi, and erector spinae. Making spot reductions is impossible, and you have to focus on all muscles surrounding your back to ensure you’re well-proportioned and rounded.

To ensure you get results with back exercises, you should include strength or resistance training together with regular cardio in your workout plan. Your overall calorie burn increases through strength training as it builds more lean mass in your body. More calories are also burned with cardio, which helps you create the calorie deficit required for fat loss. Pair your exercise routine with a healthy diet while wearing Luxx Curves Vest Full Back Trainer, and you’ll have your sexy back in no time.

Here are 5 exercises that will help you target and lose back fat fast:

Reverse fly

The reverse fly is perfect for reducing bra fat. It can help you shed the mid to upper back fat by targeting major upper back muscles like the trapezius together with the deltoids of the rear shoulders. It also improves posture and promotes an upright stance so you can stop slouching.

Step 1

With a dumbbell in each hand at your side, stand upright with your feet shoulder-width apart.

Step 2

Press your hips in a hinge motion as you bend over towards the floor. You should bring your chest forward to be almost parallel with the floor.

Step 3

Let the weights hang straight down with your palms facing each other. This is the start position.

Step 4

Ensure you maintain a straight back, tight core, and a slight knee bend. Breathe out and raise both arms out to your side as you squeeze your shoulder blades together.

Step 5

While inhaling, lower the weights back to the starting position.

Avoid hunching your shoulders in the entire movement and keep your chin tucked to ensure your spine is neutral.

Complete 3 sets of 8 repetitions.


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Bent over rows

This compound exercise employs the same motion you use every day when picking up things and is excellent for reducing back fat and building muscle. It targets many muscles in the upper and middle back, including the trapezius, rhomboids, latissimus dorsi, and posterior deltoids.

Step 1

Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Your knees should be slightly bent or soft, with palms facing the body.

Step 2

Bend over to around a 45-degree angle and no further. Brace your abdominals and breathe in.

Step 3

As you exhale, lift the weights straight up. Your arms should not go higher than shoulder height when lifting. A little lower is okay. Avoid making any extra excessive movements with your wrists when lifting, either downwards or to the sides.

Step 4

Lower the weights slowly in a controlled manner as you inhale.

Complete 3 sets of 8 repetitions.

No movement of the legs occurs during the exercise. Don’t squat down and up after the initial pose. Remain bent over until all repetitions are complete.

T raises

The T raise is an excellent strength and toning exercise for your upper back. It works the shoulder muscles, and traps and improves definition around your shoulders and back.

Step 1

With a dumbbell in each hand, stand tall with feet hip-width apart while facing forward. You can also perform this exercise while seated.

Step 2

While inhaling, raise the weights slowly out and away from your body simultaneously until your arms parallel the floor. Avoid shrugging or squeezing your shoulders. Your body should form a “T” shape.

Step 3

Pause for a second and slowly return your arms to your body in a controlled manner while breathing out.

Complete 2 sets of 10 repetitions.

Doing many reps with light weights is ideal to build muscles or for toning your back.


Straight arm planks tone your core muscles and help reduce upper back fat. They’re strength-building exercises that help boost your calorie burn. This requires no equipment.

Step 1

To do a straight arm plank, get down on all fours with legs and arms straight and shoulder-width apart. You should be facing the floor with your head relaxed.

Step 2

To get a neutral spine position, engage your abdominal muscles, keep your torso straight and rigid, and your body in a straight line. There should be no bending or sagging.

Stay in this position for 30 seconds.

Push ups

Push-ups build upper body and core strength. They also target and tone the erector spinae of the back to give you a leaner physique.

Step 1

Get down on all fours and position your arms slightly wider than your shoulders.

Step 2

Extend your legs backward to get balanced. Ensure your body is in a straight line from head to toe without any arching or sagging.

Step 3

Tighten your core by pulling your belly button towards your spine and contract your abs. Keep a tight core throughout.

Step 4

Inhale while slowly bending your elbows. Lower yourself until your elbows are at a 90-degree angle.

Step 5

While exhaling, start contracting your chest muscles while pushing back up through your hands to start position. Keep the elbows slightly bent and avoid locking them out.

Complete as many repetitions as possible.

Use Styling Tips Like These!

Every woman wants to look fabulous in what they wear without worrying about issues like back fat. You can accentuate your curves and not your bumps by ensuring you always dress for your shape and size. Avoid wearing tight clothes, even if you can squeeze into them. The last thing you want is the back fat creating various bulges because you’re wearing small-sized clothes. Here are some expert styling tips that will help you hide any back fat appearance and make you look slimmer:

Wear clothes that fit you well and aren’t too tight.

You’ll look slimmer and more polished when you wear clothes that are fitting and not too tight. You need to understand your body and move from tight-fitting to well-fitting. This means choosing clothes that are easy to get on and lay flat on your body without pulling or puckering. Buying the size you want instead of your size and fitting into it will only worsen the situation. Hold out on the tight dress and make it a reward for when you lose that back fat.

Choose loose or flowy tops

Your tops should be loose to create some room between your skin and the fabric. This ensures any bulges you want to keep hidden don’t come to light. The top should be able to float away from your body. An excellent way of knowing if the top is a proper fit is to raise your arms overhead while wearing it. If it rubs against your body or pulls up, it’s likely too small.

Empire waist tops that are narrow towards the bust and wide towards the hips are an excellent choice. Shirts with cut-out shoulders or deep necks are also flattering and great for all body types.

Avoid strapless tops and dresses

When buying strapless dresses and tops, you’ll essentially go down at least one size. You have to wear smaller sizes to compensate for losing the support of straps. The dress or top must be as tight as possible around the top band to get the support you need and ensure it doesn’t fall down. However, you’ll end up with bulges because the tightness will push your skin out around and create back fat rolls. If you must wear a strapless dress or top, choose one with a bustier style for increased support, or go for something with wider straps.

Get fitted for a bra

Many women actually wear the wrong bra size. Your bra should comfortably rest against the back and sides of your torso regardless of your shape or size. Apart from allowing little room for your twins to breathe, a bra that’s too small will create a bulge and lumps on your back that will be visible through your clothes. Tight bands will often result in spillovers.

Ensure you wear bra sizes that you’ve been measured for. Simply visit an undergarments store and ask for a bra fitting. This will help reduce the appearance of back fat by ensuring no part of your bra cuts into your back or shoulders. The straps shouldn’t dig into your flesh. They should only be tight enough to support you.

Wear our body gloves or waist trainers!

Luxx Curves Body Glove and Vest Full Back Trainer are great options that will entirely hide any back fat and avoid any spillovers. Our double-layer fabric, comfortable and lightweight Body Glove enables you to get that hourglass figure seamlessly. The initial layer shapes your entire midsection in 360 degrees, including your back. The second layer helps you conceal bumps and lumps so you can step out in confidence any day! This is the perfect canvas for your outfit.

The Vest Full back Trainer is also suitable for everyday use, including hitting the gym, working, or simply wearing it at home. It provides more back coverage to ensure back fat doesn’t interfere with your fabulous outfit.


Over 250 Glowing Reviews!

Sculpt Your Body with our Waist Trainers

We help women shed that stubborn belly fat by using body contouring garments that help support and shape the waistline so you can look fabulous and feel confident!


You should remember that having back fat doesn’t make you unhealthy right off the bat. It’s a fact that women need to have a certain amount of body fat for proper hormone function. It’s normal and necessary to carry slightly more body fat than men. However, it’s important to safely get rid of any excess body fat, including back fat. Becoming more active, performing back muscles targeting exercises, proper diet, and Luxx Curves waist trainers will help you lose excess back fat for a healthier, sexier back.

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