Waist Trainer Back Fat Burning (Guide For Beginners)

Losing weight can be a very difficult process, especially if there are stubborn places that are harder to burn than others. A problem area that many seem to struggle with is back fat.

Stubborn back fat, like belly fat, can make you feel frustrated with your body when you’re looking for that slimming hourglass figure as a plus size and make you worry that your workout routine is not working. Health experts have also highlighted that spot training to reduce back fat is not effective. So how can you lose back fat and tone the back muscles when nothing seems to work? Waist training may be the best solution.

In this article, we break down the science of back fat, and its main causes. We’ll also discuss how to use a waist trainer (often mistake for a corset) to reduce back fat, and recommend diet and workout tips to get you toned and fit.


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What Causes Back Fat and Can a Waist Trainer Make It Go Away?

Back fat is easy to see, but its causes are much harder to identify. There are two main factors that cause back fat, poor nutrition along with a sedentary lifestyle, and muscle atrophy which is also caused by not using targeted exercise or eating properly. Muscle atrophy is a condition that causes the muscles to remain undefined, which can highlight excess back fat, especially if you are overweight.

Back fat can also be impacted by factors including your genetics, poor posture, and an inactive or sedentary lifestyle, which we dive into below.

Poor Posture

The truth is that for some of us, poor posture is the reason we have the appearance of back fat as well as back pain. This is mainly because improper posture normally leads to your body shape looking disproportionate. The sad truth is that we can do all of the core exercises we want, and even add full body workouts to our daily routine, but if you don’t fix your posture, you're definitely wasting your time.

It may not be your fault either, because most of us have jobs that require us to sit at a desk on the computer almost all day. This can lead to posture complaints and conditions like anterior pelvic tilt, where your stomach protrudes forward and your bottom sticks out.

Another popular condition is postural kyphosis which causes rounded shoulders and a hunched back. This is normally due to slouching at your desk. Lastly, we can suffer from forward head posture, which looks exactly as it sounds.

Wearing a waist trainer for a few hours a day, especially accompanied by consistent workouts, is a great way to correct these posture issues. Firstly, it will help you to maintain the correct posture while sitting at your desk,and also to maintain proper form during your workouts. You can always do this while working alongside a chiropractor for best results.

Sedentary Lifestyle

As mentioned above, our inactive lifestyles are a big reason we suffer from embarrassing and stubborn back fat. The simple truth is that exercising is the major way that you burn fat, so it needs to be a part of your everyday life. As busy as we are, if we don't prioritize being active regularly, we have to accept weight gain as part of our lives.

It is essential that we do regular exercise, become active and prioritize moving our bodies daily if we want to see any good results.


One factor that is not talked about as much when it comes to weight management, is genetics and family history. While there isn’t necessarily a fat gene, if your family is a bit on the bigger side, then you may naturally gain weight quicker. Sometimes your genetics affect where you store excess fat, and that can be one of the main causes of lower back fat for you.

Luckily enough, there are specific exercises you can do that will override that genetic predisposition, and help you to lose weight and flatten your body quickly. It all comes back to exercise and physical activity!

According to a recent article, university professor Dr. Yann Klimentidi has found research that suggests that exercise is still effective for fat loss, even if it is hereditary. However, you’ll still have to put in the work to meet that goal.

How Waist Trainers Can Help Fight Back Fat

Fighting back fat can feel like a never ending battle, but don’t lose hope! Using a waist trainer is a simple and effective way to see results quicker and more efficiently. While there is no scientific evidence that proves waist trainers impact back fat specifically, our client testimonials say it all. Not to mention, waist trainers are proven to help with weight loss, and help to tone your entire abdomen and midsection.

So how exactly does it work? Here are two main ways that our clients say waist trainers have helped them lose weight around the waistline and get rid of back fat.

Helps Reduce Appetite

A waist trainer or waist cincher will help to reduce your appetite and prevent unnecessary snacking, according to our clients. Think of it as a built-in appetite suppressant, helping you to stick to your diet and not overeat, without any added supplements. All you have to do is wear your waist trainer consistently, and focus on having a balanced meal throughout the day.

We don’t recommend reducing your portions right away though! Simply pay more attention to your body and recognize when you’re full, so you do not overeat.

Recommend using our full back trainer!

Some people find that waist trainers do not work for them, but further investigation showed us that they were just wearing the wrong size/type. One of the best ways to use a waist trainer to reduce back fat is to use a full back vest trainer, instead of a waist trainer that just manages the torso, even a long torso.

Our Luxx Curves Vest Full Back Trainer is designed similarly to a tank top for cinching, for full coverage of the upper body with adequate support. This helps to tone and improve muscle definition in the upper body, helping to promote ab definition, a toned waist and a muscular back.

Your Waist Trainer Might Also Be The Culprit!

Like we said above, the wrong waist trainer can cause issues rather than provide solutions. The truth is that as effective as your waist trainer can be, if you don’t use it properly or you have an incorrect size, you won’t see results. This is crucial when it comes to getting rid of back fat.

In the video above, one of our Luxx Curves experts explains how wearing the wrong waist trainer can worsen back fat. She also shows you how the proper Full back Vest trainer can be used to get rid of back fat for good.


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!


Foods that reduce back fat are the same foods that are great for full body fat loss. There are no foods with actual back fat burning properties, but there are foods that are low in calories.

Eating less calories than usual will help you to reach a caloric deficit, leading to sustainable fat loss. Here are some of our nutrition recommendations for losing back fat by prioritizing your health.

Watch your carb intake

In recent years with the rise of the keto diet, we’ve seen health experts telling us to cut carbs completely for quick fat loss. And while this is somewhat effective, what about those of us who like to eat bread?

We don’t believe that demonizing a particular food group is the most sustainable way to lose weight, so let’s try something else. Instead of cutting carbs completely, we recommend having it in moderation. You can simply track your carb intake to make sure you’re having it in moderation, instead of as the base of most meals.

We also recommend paying attention to the type of carbs you eat, and focusing on more unprocessed carbs. These will leave you feeling fuller, and provide your body with the required nutrients.

Include more greens and vegetables

We know you saw this one coming. One of the reasons that vegetables and greens are most recommended when it comes to fat loss is simply due to volume eating. In other words, you can eat a large volume of greens and vegetables with less than half the calorie count of a highly processed meal.

Another point worth mentioning is that these vegetables are packed with nutrients and minerals that will energize and revitalize your body. This keeps you feeling great while you continue to shed those excess pounds.

Eat high-fiber foods

High-fiber foods slowly digest in the gut, which gives you the feeling of being fuller for longer. By having more high-fiber foods, you end up eating and snacking less, causing the fat to melt right off. If you’ve ever had oatmeal, or brown rice for dinner, you know the exact feeling that we’re talking about.

Lean protein

Once you add a consistent workout routine to your lifestyle, you’re gonna need your protein . We do recommend consuming mostly protein found in sustainably grown lean meat, because it slowly digests, making you fuller for longer. It also contains almost all of the essential amino acids needed for muscle repair and mass.

If you are vegan or vegetarian though, plant protein is effective, but you’re going to need larger portion sizes to get the recommended daily amount.

Green tea

Another tried and true herbal supplement for helping your body to burn fat faster and improving digestion, is green tea. It is mostly effective in improving your body’s metabolism, which in turn will allow your body to burn fat faster. Green tea also has caffeine, which will help to energize you for those workouts.

Increase water intake

Another simple hack to reduce cravings, curb a hungry appetite and continue to lose weight consistently is by upping your daily water intake. Doctors recommend at least eight glasses per day but on your weight loss journey, you’re gonna need a bit more than that.

A healthy intake of 1 - 3 liters per day is a great way to curb hunger and keep you hydrated, especially through consistent workouts.


Exercise is the most effective way to get rid of back flab or fat for good. Though we don't believe that spot reduction is effective, we do recommend targeting the back while working out. Here are a few exercises that you can add to your daily routine to maximize back fat loss.

Side plank crunch

Now we know seeing plank in the headline may have scared you a little bit, but we promise it’s not that bad. To do a side plank crunch, start in an elbow plank position with your right leg on the floor and your right hand parallel to the ground.

You have to engage your core by tightening it, then lift your left hand to meet your left leg, continuing for 10 to 20 reps.


Our second recommended exercise is superman, which is a quick and simple way to burn back fat. Simply lay down with your legs and arms outstretched, and your face to the floor.

Then, slowly lift and stretch your body off the floor, hold for 5 to 10 seconds, and then go back down. Repeat this for 10 to 20 reps.

Kettlebell/Dumbbell swing

We hope you have a dumbbell or a kettlebell handy for this next exercise. Stand with your feet slightly apart, as wide as a squat position. Next, bend your legs slightly and swing the dumbbell between your legs while thrusting your hips back.

Do this for 10 to 20 reps for a great back fat burning addition to your workout.

Cat-cow yoga pose

If you have any experience with yoga, you know how well this classic pose helps to improve your posture and back support.

Start by placing your body on the floor on all fours, with your knees down. Next, you’re gonna slightly drop your stomach, and arch in the opposite direction, sucking in your stomach to inhale up, and dropping that weight to exhale down.

Lateral raises with dumbbells

Another dumbbell exercise that works are lateral raises. Start this one with a dumbbell in each hand, and with your feet wide apart. Slowly lift the arms out with the weights as far back as possible, while keeping a bend in the elbows. Slowly bring them back to center, and repeat for 10 to 20 reps.

Bent over dumbbell rows

Stand with your legs apart, again with a dumbbell in each hand. Bend slightly and hinge at the hips to ensure that your chest is parallel to the floor, and your back is flat.

Start by lowering the dumbbells to the floor, and then back up again while squeezing your shoulder blades together.

Reverse dumbbell fly

Stand straight with your feet shoulder width apart, and a dumbbell in each hand while hinging your hips backward. Start by focusing on the floor, and slowly squeeze your shoulders to lift your arms up and out, for 10 to 20 reps at a time.


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!


Back fat is an annoying and stubborn part of our body type that is hard to lose, but there is hope if you’re willing to do the work for that hourglass shape. We hope that these tips will help you to get rid of your back fat as you incorporate them into your daily routine. Make sure you take a look at our body shaper Luxx Curves Vest Full Trainer and shapewear which will speed up your back fat loss, and provide added support on this journey.

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