How Do I Get Rid of Fat Rolls on My Back?

Engage in a series of exercises that focus on strengthening and toning your back to get rid of fat rolls. The areas of fat on your back are likely to become more muscular as long as you regularly perform back-strengthening exercises and adhere to a healthy diet.

  1. Stretch

    Stretch first before attempting any back-strengthening exercises. A sore or sprained back will prevent you from properly completing the exercises that help you remove fat rolls from your back.

  2. Perform rows

    Stand with your torso angled forward at about 45 degrees. Allow your arms to hang down with a dumbbell in each hand. Lift your arms until your elbows are aligned with your back. For best results, do a couple of sets of about 15 repetitions.

  3. Do the bridge

    Lie on your back and bend your knees while keeping your feet flat on the ground. Lift your rear until your back forms a straight line. Remain in this position for about 15 seconds, then slowly lower yourself back to the ground. Repeat several times.

  4. Complete leg and arm raises

    Lie on your stomach while your head is lifted off the ground. Raise your right arm off the ground while also lifting your left leg. Hold this pose for about 10 seconds, then switch to lift your left arm and right leg. Repeat 10 to 15 times.