The back is one of the largest surface areas of the body. Although it's not often talked about, back fat is quite common and easily overlooked because it's seldom seen. Spot reduction of back fat might not be possible, but full body reduction is--and back exercises can help build definition and metabolically active muscle.
Step 1
Eat nothing but healthy food. Get rid of all the foods that are processed, refined, high in fat, high in sugar and high in sodium. Have your diet consist of low-fat dairy products, lean meats, fruits, vegetables, whole grains and beans. Eat smaller portions of food and space meals two to three hours apart to help boost your metabolism.
Step 2
Restrict calories even more by cutting out high-calorie beverages. Stop drinking alcohol, soda, fruit drinks, flavored coffee drinks and sweetened teas. Drink eight to 10 cups of water instead to save calories and stay hydrated.
Step 3
Perform cardio that incorporates as much of your upper body as possible. Examples include running, elliptical training, kick boxing, rowing and swimming. Do 45 to 60 minutes of cardio.
Step 4
Perform lat pulldowns. Sit on a seat with your thighs firmly pinned under the padded supports. Grab the bar with a wide grip and bend at the hips so your upper body is leaning slightly backward. Pull the bar down to your chest and let it go back up until your arms are fully extended. Do 10 to 12 reps.
Step 5
Perform back rows with dumbbells. Stand with your feet shoulder-width apart and hold dumbbells in your hands. Bend at the hips until your back is almost parallel to the ground and let your arms hang straight down in front of your body. Bend your knees slightly and maintain that bend. Pull up the dumbbells toward your lower stomach and keep your arms tight against your sides. Lower the weights and repeat for 10 to 12 reps.
Step 6
Use a Swiss ball to do back extensions. Lie on the ball with your upper legs and pelvis in contact. Place your hands on the back of your head and interlace your fingers. Lower your upper body down toward the ground and lift it back up by utilizing your back muscles. Do 10 to 12 reps and keep your back straight throughout the whole exercise.
Step 7
Perform alternating Supermans. Lie on your stomach on the floor with your arms straight above you. Lift your right arm and your left leg up at the same time. Lower them back to the floor and simultaneously lift your left arm and right leg. Alternate back and forth 10 to 12 times.
Step 8
Do three to four sets of your back exercises in the order they appear. Work out three times a week on alternating days. Do your cardio on three other alternating days.
Things You'll Need
- Lat machine
- Swiss ball
- Dumbbells
