Back fat is usually the result of eating too many calories and a lack of exercise. Target training the muscles of the back can help melt away the layer of fat on top. Sculpting muscle and aerobic training will not only diminish the amount of back fat you have but it will also increase your overall health.
Cardio
Cardio training will effectively shed back fat because breaking a sweat helps to get rid of fat. According to the American Council of Exercise, interval training burns more calories that traditional cardio. Interval training uses short bursts of intensity followed by a recovery period. Interval training can be done by all fitness levels. For example, power walk for one minute then jog for 30 seconds. Repeat that interval for 30 minutes. If you are more advanced run for one minute and sprint all out for 30 seconds.
Target Training
Target training the back muscles will help to shed fat as well because the more muscle on the body the more calories can be burned. Machines at the gym such as the seated row and the lat pull down effectively work the muscles in the back. Using dumbbells' upright rows, lateral flys and single arm rows will help to sculpt muscle in the back and reduce the appearance of fat.
Yoga
Yoga effectively can help reduce back fat and relieve stress. Yoga is a body weighted form of exercise that engages the entire body, including the back, to burn calories and sculpt lean muscles. Many yoga poses specifically target the back. The Yoga Journal explains that downward dog specifically targets the upper back between the shoulder blades. Cobra is a pose that effectively targets the lower back to build strength and get rid of fat. Opposite arm and opposite leg lifts also work to strengthen the back by engaging the upper, middle and lower back.
Body Weight
Body weighted exercises require only your body to complete. Exercises such as pushups, pull-ups and superman use the strength of your back to perform and can help tighten the muscles. Pushups can be done anytime and anywhere, on the knees or the toes for more of a challenge. Pull-ups use all your back strength to preform. These may be more difficult so you can use an assisted pull-up machine if you cannot pull your own body weight. Finally, supermans engage the lower back by lifting your own body weight off the floor.
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