Spot reduction is the theory that you can lose weight in one particular area by doing a dedicated exercise over and over again. This is simply not the case. You do have to include exercise into your plan of attack, but you also have to promote weight loss throughout your whole body. This involves exercise coupled with a smart dietary approach. As you lose weight and do exercises for your back and love handle area, you will create a leaner and more defined appearance. The obliques are the muscles found under the love handles.
Step 1
Change your eating habits. Give up the pancakes with butter and syrup, french fries smothered with cheese, ice cream sundaes, deep fried chicken platters and candy bars. Follow a low-fat diet that is high in nutrient-dense foods, such as fruits, vegetables, lean meats, fish, beans, low-fat dairy and whole grains. Eat smaller portions and eat every few hours to keep your appetite under control.
Step 2
Perform full-body cardio to reduce back and side fat. Elliptical training, versa climbing, kickboxing, swimming and rowing are examples. Work out for 45 to 60 minutes, three days a week on alternating days.
Step 3
Attach a straight bar to a lat pulldown machine to do wide-grip pulldowns. This exercise works the upper latissimus dorsi and rhomboids found in the center of the back. Sit on the seat, adjust the thigh pad so it fits tight to your thighs and grab the bar with a wider than shoulder-width grip. Lean back slightly and keep your back straight as you pull the bar down to your chest. Raise it back up slowly and repeat 10 to 12 times.
Step 4
Grab a set of dumbbells to do bent-over rows for the middle of your back. Stand with your feet shoulder-width apart and hold the weights in front of your thighs with your palms facing in. Bend your knees slightly and bend your back forward as you lower the weights toward the floor. Pull the weights up by the sides of your stomach and squeeze your shoulder blades together for a full second. Lower the dumbbells back down, and repeat for 10 to 12 repetitions.
Step 5
Grasp a barbell with an overhand, shoulder-width grip to do stiff-leg deadlifts. This exercise works your lower back as well as your glutes and hamstrings. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with a shoulder-width grip. Bend forward at the hips and lower the bar toward the floor. Push your butt back as you do this and feel the contraction in your lower back and hamstrings. Stand back up, and repeat 10 to 12 times.
Step 6
Execute a set of back extensions with twists on a Swiss ball. Lie face-down on the ball with your feet in a wide stance on the floor behind you and your hands on the sides of your head. Lower your body over the ball, lift your torso up and twist your torso to your left side. Hold for a second, lower yourself and repeat to your right side. Alternate back and forth until you've done 12 to 15 reps on each side. Pin your feet against a wall if you need to brace your body.
Step 7
Perform side planks with moving knees. Lie on your left side with your left forearm flat on the floor and perpendicular to your body and your legs stacked on top of each other. Place your right hand on your hip, lift your right leg in the air and bend your knee. Move your knee toward your elbow, hold for a second, return your leg to the starting point and repeat. Do 12 to 15 reps and switch sides.
Step 8
Sit on your butt to do Russian twists. Bend your knees, place your feet flat on the floor and lean backward slightly. Extend your arms in front of your chest and rotate back and forth to your right and left side as far as possible in each direction. Keep your back straight throughout and do 15 to 20 repetitions.
Tips and Warnings
- Perform three to four sets of your back and side exercises and work out three days a week on the days you are not doing cardio.
Things You'll Need
- Lat pulldown machine
- Dumbbells
- Barbell
- Swiss ball
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