Does anyone here suffer from "Fat Back"? I do, and I am trying to figure out some good exercises to eliminate the dreaded "Fat Back" syndrome (I do not like it when the lumps in the back are just as big as the lumps in the front). Any suggestions would be wonderful!

Back and forth side bends will work the back. Try right hand toward the left ear overhead and left hand toward right ear overhead. You will feel the back stretch.


A tight bra will accentuate back fat. Try loosening it one notch and you will see a difference.

More Back Exercises.

It's a myth that "spot reducing" by exercising muscles in a certain part of the body will selectively reduce fat in that spot. It doesn't work. It will tone and stengththen the muscles, of course, but it will only reduce the fat insofar as burning calories reduces all the fat in the body. If you want to eliminate "fat back" it's best to go on a general weight loss and exercise program. Sorry to bear the bad news.

Here are a couple of articles:
Why spot reducing doesn't work
Spot reducing: miracle or myth

Yeah, Professor is right. Everyone gains the weight in different areas... I gain first in my torso but others gain first in their butts and in your case it sounds like you take on weight in your back. So the only real option is to focus on health and eat well and exercise. Your back will follow suit with the rest of you... focus on fat burning exercises and forget about doing specific exercises for your back.

I bought this exercise ball and started out doing all of the exercises. I now just do the stomach ones. I've been doing just the stomach exercises and I have been seeing a difference. Spot reduction seems to be working. This may be because that is the only place I have extra weight. My pants are looser and I can see definition. Maybe I will start doing the other ones again. The article did make sense and by doing more exercises, hopefully, I will see faster results.

I am doing a combination of spot training/aerobics/weight lifting/dieting. But all of my life I have been able to get by with spot training -- I guess because I didn't have that much "major" fat on my body -- I have always been "curvaceous" but I do not tolerate "lumpy", and obviously my so-called spot training techniques are just not going to work per these article (which they are not -- so the articles have merit). Since I have stopped smoking, I have filled out the curvey areas with fatty pockets so I cannot afford to allow this to continue without resigning myself to being a frumpy, dumpy middle aged woman. I'm too disciplined to allow this to happen though -- so I guess the "starving" is going to have to continue along with the exercise -- just joking . I will have to begin "seriously" counting calories though.