By Nelly 
Back fat (bra bulge or love handles), is a common concern for many people. It typically accumulates around the upper and lower back, as well as the sides, and can be challenging to reduce. However, in this comprehensive fitness guide, we have listed the top 5 best exercises for back fat removal at home without spending much on your workout routine.
What causes back fat?
Before trying to remove back fat, you ought to know what exactly causes this kind of fat to accumulate around your back. This way, you can follow an effective way to avoid it even after removal. So, back fat can be caused by a combination of factors, including genetics, lifestyle habits, and overall body composition as listed below:
1. Excess body fat
Consuming more calories than your body burns leads to fat storage, which can accumulate in various areas, including the back. This is as a result of poor diet, consuming a lot of processed foods, sugars, etc.
2. Lack of exercise
Lack of physical exercises is another major cause of back fat due to muscle loss in your back area. If the muscles in your back are weak, they may not be as toned, making fat in this area more noticeable.
3. Hormonal Changes
As you age, your body experiences hormonal changes, particularly a decrease in estrogen, which may also lead to fat redistribution in the body, including the back.
4. Genetics
Overall, genetics play a role in where your body tends to store fat. Some people are more prone to accumulating fat in the back due to their body type.
5. Poor posture
Lastly, poor posture can make back fat more noticeable by causing the skin and fat to fold or bulge, particularly around the bra area. Additionally, wearing tight clothing, especially bras that don’t fit properly, can cause the appearance of back fat by compressing the skin and fat, making it bulge.
5 best exercises for burning back fat at home
Having understood what exactly causes fat to accumulate around your back, here are the best exercises you can try out to burn this fat at home without spending any penny:
1. Supermans
Supermans is one of the best exercises you can try at home if you want to burn out back fat. All you need to do is to lie facing down on the floor with your arms extended in front of you. Simultaneously lift your arms, chest, and legs off the ground as high as you can, squeezing your back muscles. Hold for a few seconds, then lower back down.
2. Reverse flyes
To do the Reverse flyes exercise, you simply need to stand with feet hip-width apart and a slight bend in your knees. Hinge at your hips so your torso is leaning forward. With a dumbbell in each hand (or water bottles if you don’t have weights), extend your arms out to the sides, squeezing your shoulder blades together. Lower the weights back down slowly.
3. Bent-over rows
The Bent-over rows are a little like the Reverse flyes exercises. However, with the Bent-over rows workout, just stand with feet hip-width apart, knees slightly bent. Hinge at the hips, keeping your back flat. Hold a dumbbell or resistance band in each hand, with arms extended toward the floor. Pull the weights or band toward your waist, squeezing your shoulder blades together. Lower slowly.
4. Plank with shoulder taps
Start in a high plank position with your hands under your shoulders and your body in a straight line. Keeping your core tight, lift one hand off the ground to tap the opposite shoulder. Alternate sides while keeping your hips stable.
5. Renegade rows
Start in a high plank position with a dumbbell in each hand. Row one dumbbell up toward your waist while balancing on the other hand and feet. Lower it back down and repeat on the other side. This exercise works the back muscles, core, and arms, providing a full-body challenge that targets back fat.