Back fat can be seen most often on women, particularly in the area where the bra strap circles the body. It can often be eliminated or reduced by wearing a bra that fits properly and is anchored securely under the shoulder blades. If back fat persists, there are a series of exercises that can get rid of body fat and tone the back muscles, leading to a lower instance of bra overhang.
Try the ‘Back Bra-Roll Melt & Tone,’ an exercise designed by personal trainer Joyce Vedral. Keeping your feet shoulder-width apart, hold a dumbbell in each hand. Bend forward until your body is almost parallel to the floor. With your arms extended, raise them until they are parallel to the floor. Your palms should be facing downward, and the area of your bra roll should be flexed. Return your arms to their starting position without resting, and repeat 12 repetitions. Do three sets of this exercise three to four times a week.
Buy a resistance band from a sporting goods store. It should reach from your nose to your feet when stretched. Place one end on the ground and step onto it with one or both feet, then use both hands to pull it up to chest height. The forefingers and thumbs of your hands should be touching each other, and your elbows should be sticking out to the sides. Keep your posture straight. Lower the band to waist height. Raise it back to chest height, maintaining your posture and keeping a steady speed. Do two sets of ten repetitions, working up to a total of 50 reps each day. Take a 20 second break between sets (resource 1).
Spot reduction of back fat is not possible on its own. Instead, you must focus on burning calories and lowering body fat with an overall fitness regime. Aerobic exercise is a good way to lose weight, through activities like running, swimming, or team sports. If you have been exercising regularly without results, try changing your routine to further challenge your body, as suggested by exercise physiologist Gerald Endress.
Interval training is another way to achieve weight loss. After warming up during a workout, increase your speed or intensity for one minute. Return to a more comfortable intensity for three to five minutes, then increase the intensity again. Go through this cycle four to five times, four times per week.