Back fat generally goes hand in hand with fat in other locations on the body. To lose fat in one area, such as your back, you need to burn fat throughout your entire body; spot reduction is not possible. That being said, you also have to target all areas of your back with weight training exercises. By toning your back muscles, you will give your back more definition and a leaner appearance.
Step 1
Reduce your daily calorie intake and follow a sensible diet plan. Figure out your daily average intake and then cut 500 to 1,000 calories from it to promote weight loss. Eat foods that are high in quality nutrients instead of empty calories. Fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy are wholesome foods.
Step 2
Perform cardio that involves your back to lose weight and tone your muscles. Elliptical training, rowing, swimming, kickboxing and versa climbing are examples. Aim for 60 minutes of cardio, and do it three times a week on alternating days.
Step 3
Execute a set of shrugs for the trapezius, the muscle at the top of the back. Hold a weighted barbell in front of your thighs with an overhand, shoulder-width grip. Keeping your arms straight, lift your shoulders in the air as high as possible and hold for a full second. Lower your arms and repeat for a set of repetitions.
Step 4
Grab a set of dumbbells and do back rows. Hold the weights in front of your body with your palms facing you, and bend forward until your back almost parallels the floor. Lift the weights up to your sides, squeeze your shoulder blades together and hold for a full second. Lower the weights back down and repeat. Keep your back straight, and maintain a slight bend in your knees throughout.
Step 5
Pull down on a straight bar to do lat pull-downs. Sit on the seat of the lat pull-down machine, and adjust the padded support so it is tight to your thighs. Reach up and grab the bar with an overhand, wide grip and lean back slightly. Pull the bar straight down to the top of your chest, slowly raise it back up and repeat. Squeeze your shoulder blades together when you pull it down.
Step 6
Lie on your stomach to do alternating supermans for your lower back. Extend your arms straight in front of you, and straighten your legs behind you. Lift your right arm and left leg off the floor and hold for a second. Lower your arm and leg, and repeat with the other side. Alternate back and forth in a steady motion for a set of repetitions.
Tips and Warnings
- Perform 12 to 15 reps and four to five sets of your back exercises and do them on three alternating days of your cardio.
Things You'll Need
- Barbell
- Lat pulldown machine
- Dumbbells
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