Ways to Eliminate Back Fat

Back bulge around the bra area or a pesky muffin top aren't fun to deal with. But you can feel more confident in your own skin with just a little extra effort. Sure, targeting specific body parts to burn fat doesn't work, but these healthy tips can help you get the results you want faster!

Turn Up Your Cardio
If you're serious about getting rid of fat, you've got to start getting serious about cardio. According to the USDA, you should perform 60-minute sessions five times a week.

For even more intense cardio, opt for interval training that alternates between periods of pushing your body and recovery, since it offers an "afterburn effect." This means that after exercising, your body can burn more calories—an extra 200 calories throughout the day even at rest or sleep—than you would after completing a steady-paced workout.


Focus on Toning
Add moves that sculpt your back, shoulders, and obliques to reveal the strong muscles that lie beneath. Posture-improving exercises can also do wonders! This five-minute back workout and these body-balancing back exercises are great ones to try!

Practice Yoga
Quality strength training and cardio are key, but yoga can help you take off back fat, too. This heart-pumping yoga routine is just what you need!

Eat Smarter
Choosing healthier foods and cooking up cleaner recipes are essential in your battle against back bulge. Check out the best fat-burning recipes for breakfast, lunch, dinner, and even snacks that can support your goals.

Shop Your Shape
Okay, this won't really get rid of fat, but it'll certainly help you feel more comfortable in your skin. If you're concerned about the bulge around your bra or a muffin top, it simply might be time to go up a size in your bra or jeans. Flattering clothes will help you feel more confident so that you feel less stressed while dressing. Instead of getting caught up in the size you're wearing, always focus on how you feel in the clothes you're in.