What is the fastest way to get rid of back fat for women? To get rid of fat deposits on your back, you’ll need to start by creating a caloric deficit. That means that you’ll need to burn more calories than you consume. In addition to cutting calories, you can tone your back muscles if you focus your exercise routine to target the muscles in your upper and lower back.
What exercise removes back fat? Stand with feet shoulder-width apart and bend over from the waist, keeping the back flat and the neck in line with the spine. Squeezing the shoulders together, lift the weight toward the chest. Slowly lower the weight and then repeat the exercise 10–12 times.
What causes female back fat? Excess upper, middle, and lower back fat builds up for the same reason any other fat does: due to genetics, a lack of exercise, a sedentary lifestyle, or certain health conditions. With age, fat also tends to accumulate more around your belly area, which can also lead to so-called “love handles” on your lower back.