POPSUGAR Fitness

Get Rid of Pesky Back Fat With These 5 Tips

Aug 26 2014 - 2:33pm

Back bulge around the bra area or a pesky muffin top plagues plenty of women, and there are lots of ways to feel more confident in your own skin with a little extra effort. Spot reducing doesn't work — but these healthy tips can help you achieve the results you're after!

Source: Shutterstock [1]

Bump 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 [2] to really notice a difference.

For even more intense cardio, opt for interval training [3] that alternates between periods of pushing your body and recovery, since it offers the afterburn effect. This means that after you exercise, your body can burn more calories — an extra 200 calories throughout the day [4], even at rest or sleep — than you would after completing a steady-paced workout.

Tone It Up

Add moves that sculpt your back, shoulders, and obliques to reveal the strong muscles that lie beneath. Posture-improving exercises can also do wonders! Here are some workouts to add to your routine:

Go For Yoga

Quality strength-training and cardio are key, but yoga can help you take off back fat too. Check out these five yoga poses recommended by Exhale Mind Body Spa [8] to strengthen and tone the back and sides of the body. Start practicing these poses at home tonight!

Eat Right

According to celebrity trainer Anna Kaiser, increasing the intensity of your cardio and strength-training program is a great start when you're looking to take off fat, but Anna's other piece of advice is to "put down the fork." Choosing healthier foods and cooking up cleaner recipes is essential in your battle against the back bulge. Check out the best fat-burning recipes [9] for breakfast, lunch, dinner, and even snacks that can support your goals deliciously.

Photo: Lizzie Fuhr

Make Sure You're Wearing the Right Sizes

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 and let go of unnecessary tension or stress that comes with getting dressed. Instead of getting caught up in the size you're wearing, always focus on how you feel in the clothes you're in.


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