To lose flab on your back, or at any location on the body, you need to do cardiovascular exercise. The American College of Sports Medicine's exercise guidelines state that 60 to 90 minutes might be necessary to achieve this. Mix cardio exercises and conventional exercises together to melt the fat on your back. By building muscle and losing weight, you will give your back a more defined appearance.
Elliptical Training
Elliptical training is a fat-burning, cardiovascular exercise that works the upper and lower body at the same time. More importantly, you are forced to engage your back muscles when you pull the handles toward your body while gliding on the foot pedals. Increase the resistance by using the adjustment button on the console. The greater the intensity, the harder you will work your back and the more calories you will expend.
Rowing
Rowing is a form or cardio that works your back and legs simultaneously. This machine has a seat that slides back and forth, a stationary foot plate and straight bar that you grasp with your hands. When you pull the bar to your body during a rowing stroke, your entire back musculature gets activated. Like elliptical training, this can help reduce your fat and tone your back muscles at the same time.
Swimming
Swimming burns calories and works multiple muscles throughout the entire body. Every time you pull your arms through the water, you activate your back muscles. Your lower back also gets worked when you kick your legs upward. This is called hip extension.
Inverted Row
Inverted rows work your mid and upper back muscles with the aid of a Smith machine. This has a movable barbell that slides up and down between two columns. It can also be locked in a fixed position. Adjust it to about waist height to do inverted rows and sit on the floor under it with your legs out straight in front of you. Keeping your heels on the floor, reach up and grab the bar with a slightly wider than shoulder-width grip and raise your hips to get your back straight. Keeping your core tight, pull yourself up until your chest reaches the bar. Slowly lower yourself down and repeat. For a variation, prop your heels up on an aerobic step or bench.
Reverse Push-Ups
Reverse push-ups work the back muscles as well as the arms and legs. These are progressions of the upward bow yoga pose. Lie flat on your back with your hands on the floor behind your shoulders and your fingers facing your body. After bending your knees and placing your feet flat on the floor, lift your hips as you arch your back and push forcefully through your arms and legs. Once your body forms an upward bow shape, slowly lower yourself back down and repeat.
Opposite Arm and Leg Raise
Opposite arm and legs raises work your back, shoulders, glutes and hamstrings from an all fours position. Align your hands under your shoulders and knees under your hips. Steadily raise your right arm out straight while extending your left leg straight behind you. Once you form a parallel line to the floor, slowly lower and repeat with your opposite side. Repeat for a set of repetitions. When doing these, keep your core tight and back as straight as possible. Your arms and legs should be the only parts of your body moving.
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