Back flab can cause your self esteem to take a hit, especially in the summer time when you take your first dip into a pool. If you want to get rid of this posterior fat, you need to create an environment in your body that is favorable for weight loss. This can be done with muscle-building and cardiovascular exercises.
Rowing
To lose flab at any location on your body, you need to burn calories. Any type of cardio will do, but you can increase the effect by doing cardio that involves your upper and lower body at the same time. Rowing is a form of cardio that not only works your whole body, but also places emphasis on your back muscles. Aim for 30 to 45 minutes of rowing and do it at least three times a week. If you do not like rowing, choose any form of cardio as long as it gets your heart rate elevated.
Pullovers
Pullovers are exercises that work your back and chest at the same time. They are performed with a bench and a barbell. To do these, place your shoulders perpendicular on the bench with your knees bent and feet flat on the floor. After hoisting the barbell straight above your chest, slightly bend your elbows and maintain that bend as you lower the bar behind your head in an arcing motion. Once you feel a strong contraction on the sides of your back, lift the bar back up and repeat.
Reverse Grip Pulldowns
Reverse grip pulldowns are performed on a lat machine. To do these, attach a straight bar to the high pulley, sit on the seat and anchor the padded support down onto your thighs. Once into position, reach up and grab the bar with an underhand, shoulder-width grip. After leaning back slightly, pull the bar down to chest height and squeeze your shoulder blades together. Return the bar to the starting point and repeat.
Bird Dogs
Bird dogs are done from a position on all fours. To do these, place your hands on the floor directly under your shoulders and place your knees directly under your hips. At the same time, lift your right arm straight in front of you and your left leg straight behind you. Once your arm and leg parallel the floor, hold for 30 to 45 seconds. Slowly lower your arm and leg, lift your opposite arm and leg and hold again. To make this exercise more intense, hold a light dumbbell in your hand and wear ankle weights.
Back Extensions
Back extensions are done from a face-down position on the floor. After placing your hands on the sides of your head, lift your upper body off the ground by engaging your lower back muscles. Once you have done this, hold for a second, lower yourself back down and repeat.
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