When it comes to back fat, there is no slang term or catch phrase used to describe it like there is for the sides and belly. It is just simply called back fat. That doesn't mean it is easy to accept. You still subject yourself to scrutiny in times when your back is exposed. Effective exercises to reduce your back fat must burn calories and tone as much muscle as possible.
Rowing
Rowing is done on a rowing machine or in a boat with oars or paddles. Both forms of this cardiovascular exercise burn calories and tone your entire back. To lose weight at any region in your body, aim for 60 to 90 minutes of cardio and do it at least three times weekly.
Upper Back
The trapezius is a large muscle found at the top of the back. It is often referred to as a shoulder muscle because it spans out over the collar bones. Whatever you choose to call it, define this muscle with shrugs. These can be done with a barbell held in front of your thighs with a shoulder-width grip, or dumbbells held at your sides. In both cases, keep your arms straight, elevate your shoulders and squeeze your trapezius forcefully. Slowly lower the weight and repeat for 10 to 12 repetitions.
Middle Back
The latissimus dorsi muscles and rhomboids make up the middle and upper sides of your back. The rhomboids are specifically located between your shoulder blades and they get activated any time you squeeze your shoulder blades together. Exercises to tone those muscles include seated machine rows, bent-over rows, wide grip pulldowns, pull-ups and supine rows.
Supine rows require the use of a Smith machine. This piece of equipment has a sliding barbell lodged between two upright supports with safety hooks attached. The bar can be positioned at several heights or used in motion. To do supine rows, lock the bar at about waist height, lie on your back on the floor and grab the bar with your hands in a wide grip. Keeping your body straight, pull your chest up to the bar, slowly lower yourself down and repeat 10 to 12 times.
Lower Back
The lower back muscles are knownas the erector spinae, or spinal erectors. Exercises like back extensions, stiff leg deadlifts, supermans and reverse hyperextensions all tone the lower back muscles.
Reverse hyperextensions require an exercise ball and weight bench. To do these, place the ball on the bench, lie face-down on the ball, grab the sides of the bench and lift your legs in the air by contracting your lower back muscles. Slowly lower your legs and repeat for 10 to 12 repetitions.
Chest and Ab Exercises
Chest and ab exercises need to be mentioned for one simple reason: If you continually work the back of your body, you can develop weak muscles on the front. Perform chest exercises like push-ups, bench presses and dumbell flys, and work your abs with leg raises, Russian twists and crunches.
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