Skip to Content

Do Crunches Burn Back Fat? (Explained For Beginners)

Many gym-goers have a burning desire to burn back fat.

(Pun intended.)

If that’s you, you may be wondering which exercises you should do to achieve this goal.

So, in this article, we look at whether crunches burn back fat, and other exercises that can help slim your upper body.

woman doing a crunch

Do Crunches Burn Back Fat?

The most important thing to know when it comes to reducing back fat is that you can’t target specific are to burn fat from.

You can do lots of fat-burning exercises, and eventually, you will lose fat from all areas of your body.

(Including your back.)

The order in which body fat is reduced isn’t something you can control though.

Since crunches burn calories, they can help burn back fat.

You may not notice any reduction in back fat in the short term, but if you do crunches as part of a fat-burning program, you can definitely slim your upper body as a result.

The Key To Losing Back Fat

One of the most crucial parts of burning fat is being in a calorie deficit every day.

This means that you’re burning more calories than you’re consuming.

Although your training program won’t be able to directly target back fat, being in a calorie deficit over time will result in fat loss.

And eventually, this fat will be burned from your upper body.

How Many Crunches Should You Do To Burn Back Fat?

This will depend on your current strength and fitness levels as well as how many crunches you can do already.

But, as a general rule, 2 to 3 sets of 30 to 40 crunches can be good for burning fat.

Alternatively, you can do as many crunches as you can before reaching failure, then resting for a minute and repeating the cycle a couple more times.

How Often Should You Do Crunches To Burn Back Fat?

This will also depend on your current fitness levels as well as your overall fitness goals.

Doing crunches 2 to 3 times a week might be suitable for some intense fat-burning programs.

However, others may be suited to once a week.

For most fat burning programs, doing crunches at least twice a week will be beneficial.

woman holding her back fat

Other Great Exercises To Help You Lose Back Fat


Push-ups are a great bodyweight exercise that you can do anywhere.

Since they work many muscle groups simultaneously, push-ups can help reduce back fat.


Sit-ups are similar to crunches in both muscles worked and how you do the movement.

Like with crunches, sit-ups burn back fat as long as you do them consistently and stay in a calorie deficit.


Squats are great at burning back fat because they’re a compound exercise.

This means they work many different muscles, so they burn a ton of calories.


Spot Reduction Is A Myth

Calorie Deficit for Weight Loss