Easy To Do Exercises To Tone Back Fat At Home

Working out at home eliminates a gym commute, membership fees and lines for equipment. Doing a variety of resistance training exercises for your back will help you tone and strengthen different areas of it. Do two strength training sessions per week to increase muscle mass and strength.

Single Arm Rows

Single arm rows strengthen the lats, the broadest muscles located on both sides of the back. The lats adduct, flex, extend and internally rotate the shoulders. Hold a weight in your right hand and stand with your left side next to a table. Place your left hand on the table and position your right foot 24 inches behind you. Bend your left knee, and lift onto the toes of your right foot. Hang your right arm under your right shoulder, straighten your back and pull your shoulder blades down and together. The right side of your body forms a straight line in the correct position. Slowly lift the weight to your armpit, keeping your elbow tucked as you lift. Lower, complete 15 repetitions and switch sides.

Contralateral Limb Raises

Contralateral limb raises tone the upper back muscles while strengthening the shoulders, butt and hips. Lie on your stomach, extend your arms overhead and rest them on the ground, palms facing each other. Straighten your legs and point your toes away from your body. Relax your head, look at the ground and align your neck and spine. Tighten your abdominal muscles and simultaneously lift your right arm and your left leg 3 inches off of the ground. Hold for five seconds. Do not twist your shoulders or hips while you do this. Lower both to the ground and do the same with your left arm and right leg. Continue alternating until you complete 45 seconds.

The Bridge

The bridge tones the lower back muscles while strengthening the glutes and abdominal muscles. Lie on your back, bend your knees and position your feet under their respective knees. Rest your arms by yours sides, gaze at the ceiling and tighten your abdominal muscles. Push up through your heels and lift your hips and lower back off of the ground, stopping when your knees, hips and shoulders form a straight line. Lower toward the ground, stopping before you make contact with the floor. Complete 15 repetitions.

Standing Dumbbell Shrugs

Standing dumbbell shrugs strengthen the top of the back, specifically the trapezius and the rhomboids. Hold a weight in each hand, position your feet shoulder-width apart and bend your knees slightly. Straighten your arms, hang them by your sides and turn your palms toward your hips. Tighten your abdominal muscles and pull your shoulder blades down and together. Shrug your shoulders upward without rotating your shoulders or bending your elbows or wrists. Lower your shoulders to the start position and complete 15 repetitions.