Struggling with back fat, bra bulge, or that stubborn softness just above your hips? You’re not alone — and today I’m breaking down the truth about back fat and showing you three of my favorite exercises to help shape and strengthen your back.
In this video, I explain what really causes back fat, why exercise alone isn’t the full answer, and how smart strength training can still make a big difference — especially when it comes to sculpting your back and improving how it looks and feels.
There are a few key things every woman over 40 should understand when it comes to this area:
1. You Can’t Spot Reduce Fat
If you want to reduce fat anywhere on your body — including your back — nutrition is key. You have to be in a calorie deficit and take steps to lose weight overall, or you won’t lose fat in targeted areas. No matter how many exercises you do, if you’re not addressing your overall fat levels, you won’t see the definition you’re hoping for.
2. Training Without Fat Loss Can Increase Size
This surprises many women: If you train an area heavily but don’t also lose the fat covering it, you may actually make that area appear bigger. That’s because you’re building muscle underneath the fat, which can push it out more. That’s why it’s so important to strip the fat off while building lean muscle — it’s the combination that creates the toned, sculpted look.
3. Sometimes It’s Not Fat – It’s Aging Skin
This is something I see all the time. Many women ask me what they can do about their back fat, but when I look at their photos, it’s actually aging skin, not fat. As we get older, skin naturally loses elasticity, especially around the torso. If you’re fairly lean and still notice “softness” or dimpling — particularly in the back or stomach — it might be more of an aging skin issue than fat. While there’s no magic fix for loose skin, building muscle can help give those areas more structure and shape.
🔥 Here’s what you’ll learn in this video:
– Why you can’t “spot reduce” fat (and what to focus on instead)
– The truth about underarm fat and the “bra bulge” area
– How aging skin affects the look of your back
– 3 simple but effective exercises to build shape and improve posture
Whether you’re dealing with back fat after 40 or just want a more defined, confident back – these tips will help you train smarter, not harder.
Want some help making sense of all this? Check out my Training Programs here.
