How to Lose Back Fat for Women

Battle the back bulge with strength training exercises.

Battle the back bulge with strength training exercises.

Call it what you will -- muffin top, love handles or bra bulge -- back fat is unsightly. Some women are predisposed to store fat on the back and it can be a difficult place to target, especially if you sit behind a desk all day or aren't very active. In order to target the back you'll need to perform regular cardiovascular activities that move the back in a rhythmic motion, such as swimming, rowing, kickboxing and elliptical training using the arm handles. Add two days of strength training to target and tone the back muscles.


Lie on your stomach on a yoga mat or other supportive surface.

Extend your legs and arms away from the body. Press the tops of your feet into the floor and turn your palms to face the floor. Legs are glued together.

Raise your arms, legs and upper torso off of the mat as high as you can get them. Hold for five to 10 seconds and release.

Perform 12 to 15 repetitions, working your way up to three sets.

Side Plank Pose

Position yourself on all fours.

Step both feet back until you are in a high pushup position, balancing on your hands and toes.

Roll onto the outside of your right foot and stack your feet and hips on top of each other. Place your left hand on your left hip.

Hold yourself up using only your right hand and the outside of your right foot.

Extend your left arm up toward the sky if you feel strong and balanced in the pose. If this pose is too challenging, place your right forearm on the floor instead of balancing on your right hand. Lift your hips away from the floor.

Hold the pose for as long as possible, up to one minute. Perform three rounds.

Stability Ball Back Extensions

Lie on your stomach on a stability ball, with your legs extended and toes touching the ground.

Place your fingertips behind your head and extend your elbows away from each other.

Lift your head and upper torso as high as you can get them, holding for one to two seconds.

Release and lower your torso toward the floor.

Perform 12 to 15 repetitions, working your way up to three sets.

Items you will need

  • Stability ball
  • Yoga mat (optional)


  • Combine regular cardio and strength training with a healthy diet that focuses on cutting calories. Fill your plate with lots of fruits and veggies, lean protein, low-fat dairy products and whole grains.


  • Speak to your doctor before starting a new exercise program, especially if you suffer from chronic back pain, back injury or recent surgery.

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About the Author

Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.

Photo Credits

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