Excersises To Get Rid Of Back Fat

Spot training, or trying to target a particular area on your body for weight loss, is an ineffective approach to fat loss. The American Council on Exercise (ACE) recommends a three-fold approach to weight loss: regular aerobic exercise, strength training and a healthy diet. Incorporating back exercises into bi-weekly full body strength training sessions will help tone, tighten and strengthen your back muscles, which will become more visible and taut after you achieve overall body weight loss.

Plank Row

The plank row strengthens your upper back while challenging your arms, core and legs. Starting with a light weight helps prevent injury during this exercise.

Place two free weights on a mat. Kneel on all fours, place your hands on the weights and position your shoulders directly above your wrists. Pointing your knuckles toward the floor supports your wrists and prevents strain or injury. Extend your legs behind you and lift onto your toes. Tighten your abdominal muscles and adjust your lower back so that it forms a straight line with your shoulders, hips and heels. Pull your shoulder blades down and together. Keeping your hips and shoulders squared toward the floor, lift the weight in your right hand off of the ground and pull it next to your chest. Keeping your elbow tucked to your side during this helps isolate your back muscles. Lower the weight to the ground and do the same with your left hand. Continue alternating until you complete your desired amount of repetitions.

Bird-Dog

The bird-dog exercise strengthens your erector spinae muscles, which help rotate and twist your back and your latissmus dorsi, or lats, the broadest muscles on your back.

Kneel on all fours, positioning your shoulders directly above your hands and your hips directly above your knees. Tighten your abdominal muscles and maintain a straight back throughout the exercise: don’t arch or drop your back and hips. Lift your right knee off of the ground, straighten your leg and extend it. Lift your leg parallel to the floor. Do not lift this high if you have to rotate your hips to accommodate the movement: hips remain squared toward the floor during this exercise. Lift and straighten your right arm in front of your body, palm facing in. Stop when your arm is parallel to the floor or sooner if your shoulders rotate with the movement: keep your shoulders squared toward the floor during bird-dog. If your lower back sags during arm and leg elevation, don’t lift them as high. Lower your knee and hand to the ground and repeat with your opposite arm and leg.

Standing Dumbbell Shrugs

Standing dumbbell shrugs strengthen your trapezius muscles, your traps, and your rhomboids, both located on your upper back.

Holding a free weight each hand, hang your arms by your sides, straighten your wrists and turn your palms toward your body. Position your feet shoulder-width apart, bend your knees slightly and tighten your abdominal muscles. Align your head, neck and spine and maintain this alignment throughout the exercise. Pull your shoulders back and down. Exhaling, slowly lift, or shrug, your shoulders without rotating them or bending your elbows or wrists. Inhaling, lower your shoulders to the start position and repeat until you complete your desired amount of repetitions.