How To Lose Back Fat At Home Without Equipment?

Fat body, very incongruous, and everyone dislikes. Be it belly fat or back fat. Any excess body fat can ruin your beautiful figure in an instant and push you into depression. Most people are not aware of back fat. You may dislike your most beautiful outfit because of the accumulation of fat on the back.  When the fat starts to accumulate in the back, it can be very difficult to remove it. So you should be aware in advance and know the ways of how to reduce back fat quickly.

In this guide, I will explain how to lose back fat at home without any equipment. So let’s start reading.

What Causes Back Fat?

Lack of physical activity or irregular lifestyle can contribute to back fat. Food choices such as eating too much sodium or sugary foods can also contribute to inflammation in your body, which seems to be a significant cause for back fat and “swelling”.A poor posture and clothing that doesn’t fit your body well can also make your back bulge.

But sometimes, genetics plays a major role in your body’s excess weight. This means that the back fat can fluctuate based on a few things:

  • At that stage of life, you are
  • Your body weight and height
  • Your activity level

13 Best Ways Lose Back Fat At Home Without Equipment

In addition to dieting to reduce awkward body fat, you need to do some exercise. Here are the 13 best ways that will help you lose back fat at home without any equipment.

How To Lose Back Fat At Home Without Equipment

1. Practice walking every day

Walking 30 minutes every day burns 200 calories in a person’s body. This is a very good way to lose weight. Endless fatigue will follow weight loss. In addition, the heart is better when walking.

There are many more benefits to walking. For example, walking will strengthen your bones and muscles, increase performance and endurance. You can lose both upper, and lower back fat.

2. Trying to run every day

Running is a great way for those who want to lose weight. Running at full speed can burn a lot of calories and help to reduce fat. Cycling and climbing stairs have similar benefits. In addition to regular running to lose weight, you also need to eat healthy food.

3. Do a cardio workout

Cardio workouts are becoming quite popular day by day. This exercise not only helps you lose fat from your back, but it also helps you shed any fat from your body. This exercise helps to keep your heart healthy.

Cardio will reduce your back fat as well as keep you active throughout the day. You can choose jogging or cycling or brisk working to keep yourself fresh. Occasionally you can swim to reduce excess back fat.

These types of exercises help to increase your heart rate, sweat a lot, and shed fat. Try these 45-60 minutes 5 days a week and you will see that you can lose back fat at home without any equipment.

4. Interval Cardio Training

If you want to become more proficient in the cardio section or be active in this department, you can choose interval cardio for your weight loss journey. This process will continue to burn calories even after you exercise. This exercise will help you burn about 200 extra calories and keep yourself fit by losing weight for a long time.

5. Do push-up exercise

There is no substitute for this exercise to reduce fat. You can reduce fat by doing this exercise without equipment.

You have to do push-up exercises 10 times in the morning. For this exercise, you need to keep both hands on the ground so that the shoulders are high. Now gently lean towards the ground and press the chest to the floor. Read up again.

If you do not have the habit of doing push-up exercises, then do it 1 time on the first day, do it twice on the 2nd day, this way you can do it 10 times on the 10th day. That way you will get used to it every day. You can’t rush to reduce back and waist fat, it can be the opposite.

6. Do plank exercise

This workout is quite effective in reducing back fat. You do not have to go to the gym for this. All you have to do is lay down straight, and then put your hands together and put weights on your hands and feet from behind. Make sure your body is straight. Hold this position for 30 seconds. This will help reduce your back fat.

7. Do superman Exercise

This is a great way to reduce back and waist fat without any equipment. Superman Exercise strengthens the back and sheds fat. First spread a mat on the floor. Then lie down in such a way that the lower part of the abdomen and chest area is on the floor.

Then straighten your arms and legs. Lift the arms and legs upwards while the abdomen is on the floor. Do this 14 to 16 times a day with 10 push-up exercises.

8. Do yoga

This is mainly known as yoga exercise. It keeps our body fresh, strengthens our muscles, and helps reduce fat in certain parts of the body.

Anyone can control their body by doing yoga. Some seats help reduce fat in the jaw, chin, buttocks, and back. This reduces excessive body weight so that the joints can move more easily, making the body much more resilient.

9. Back extension exercises

Lie on your stomach on the floor with your face down and your hands on your hips. Try to high your head and chest. Do not take too much pressure. Stay like this for 10-15 seconds. Then down the head and shoulders. Do it 20-25 times a day.

10. Bridge Exercise

Lie on your back. Bend the knees at a 90-degree angle so that the soles of the feet are on the floor below.

Hold the buttocks high so that the back is in a straight line. Hold this position for 10-15 seconds and slowly place the body on the floor again. Do this 20-30 times. This will help you lose back fat at home without equipment.

11. Lower back extension exercises

This exercise is very simple; all you need is a clean floor. You can do this by watching TV.

Lie flat on the floor and try to slowly raise your head with your hands behind your head. The face will be at the bottom. Do this 3 times a day for 10 minutes.

12. Cat and Camel exercise

Sit with weights on hands and knees. When breathing, bend your back like a camel’s back (the curved part will face upwards) and hold your head high.

Stay like this for 5 seconds. When exhaling, lower the back in a “U” shape, that is, pull the head and chest down like pulling a cat’s back. Stay like this for five seconds. Do this exercise 10-15 times a day.

13. Eat a balanced diet

You can eat balanced food without a difficult diet to reduce fat. However, you cannot eat fatty foods at all. You can eat very few carbohydrate foods but pay more attention to native fish, marine fish, and vegetables.

Low-calorie diets such as cucumber, chicken breast, etc. will help reduce your fat. Put different fruits especially strawberries, green leafy vegetables on the food list. You can include oats, broccoli, sprouts, black beans, avocado, etc. in your diet.


These exercises will not only reduce the fat of your back, will keep your thick body fit, increase metabolism, and give you long-lasting well-being. Hence, this is all about how to lose back fat at home without equipment.