Back fat is a common complaint. The first priority is to lose the fat that covers the muscles in the back. Daily aerobic exercises such as running, jumping rope and biking are effective ways to rid your body of overall fat. Swimming is also an effective cardio workout, plus you get the added benefit of working the muscles in your back. In addition, certain strength building exercises can tone the back muscles, giving it a sleek and sculpted appearance that will appear as you slim down.
Back Extensions
You can do back extensions on an exercise ball or on the floor. On the floor, lie on your stomach with your legs straight out behind you and your hands clasped behind your head. Push your abs into the ground and slowly lift your chest off the ground. Keep your head up and hips and legs on the ground. Hold this position for a count of three, lower and repeat for three sets of 10 to 12 repetitions each. On an exercise ball, the exercise is the same, except you keep your stomach on the ball and your feet on the floor.
Breast Stroke
This exercise is similar to the breast stroke in swimming. Lying on your stomach, put your arms straight out in front of you and your legs straight out behind. Lift your legs and upper body up, so the only thing touching the ground is your hips. Make small kicks with your feet, as if you are swimming and pull your elbows back towards your ribs. Extend your arms straight out in front again. This completes one repetition. Continue for three sets of 10 to 12 repetitions each.
Bent-Over Row
With a dumbbell in one hand, bend over and rest your other hand on a bench. The arm with the dumbbell should be straight down towards the floor. Keeping your back flat, raise the dumbbell up toward your chest and slowly lower back down toward the ground. That is one repetition. Continue for three sets of 10 to 12 repetitions on both sides.
Pull-Ups
Complete pull-ups with a grip facing you. The goal is to use your upper body and back muscles to pull your body up and get your chin above the bar. That is one repetition. Start with three sets of one to two repetitions and continue to add more as your strength increases. Beginners can do jumping pull-ups where your toes skim the ground and help you jump back up. Advanced progressions include the pull-up with your grip facing away from you, and a wide-armed grip where your hands are further out on the bar. All variations effectively work the back muscles.
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