How to Get Rid of Back Fat for Women

Excess fat in the back area can cause one very unattractive problem: a bra bulge that can be seen even through a shirt. Some of the fat is sucked in by the bra and the rest is left hanging over the sides. This is uncomfortable and unattractive. Although it's not possible to pinpoint weight loss in one given area, it's possible to do exercises that will directly impact a certain area, and to do weekly high-impact exercises that can result in overall weight loss.

Instructions

• 1

  Reduce your calorie intake and sugar consumption. This is necessary no matter where you're attempting to lose weight. To lose weight, you must literally burn more calories than you consume, and reducing your sugar intake can do wonders for your waistline. Many foods have high sugar content, including pastas and breads, so switch to brown pasta and whole grain breads, and move away from white breads and pastas. In addition to this, cut out all soft drinks, and any other sugary drinks, from your diet.

• 2

  Perform high-impact exercises, such as aerobics, running, or other high-cardio exercises. Try to get at least 45 minutes of activity three to four times a week. This is very important, because it helps to burn fat. If exercising isn't something you particularly enjoy, joining a gym with a variety of classes might make the experience more entertaining. Zumba, pilates, and barre-style exercises can all be fun and help to burn calories.

• 3

  Use an upper-body ergometer machine at your gym. Place your hands on the handles on the sides of the machine and wind the handles (similar to a bicycle, but with your arms instead of your legs). To challenge yourself, change the resistance by turning the knob in front of the machine and try standing up while winding the handles. According to Fitness Magazine, most gyms have ergometer machines. They're beneficial for your back because they work your upper body, and they also have the ability to burn 300 calories per hour. In addition to using this machine, lie on your stomach. With your hands clasped behind your head, do a reverse sit-up. Slowly lift both legs off the floor while elevating your head and neck at the same time. Many ballerinas do this exercise to maintain their elegant backs.