Extra back fat can hang over your pants and bra, making it a cosmetic concern that affects the way you wear your clothes. You can work out your back muscles three times per week to strengthen this area. Don't neglect cardiovascular exercise and a healthy diet -- these help to burn fat, revealing your toned back muscles underneath your skin.
Spine Twist
This exercise is a basic Pilates move that helps you tone your back. Sit on the floor with your legs extended. Lift your arms at your sides to shoulder height, keeping your ears over your shoulders. Take a deep breath in, then exhale and twist to your right side, maintaining your arm position. Feel the muscles in your back working as you twist. Take a deep breath in, then return your arms to your starting position. Breathe out to twist back to the left. Continue performing this exercise until you have stretched the right and left side eight times each.
Back Extensions
Back extensions help strengthen your lower and upper back. Lie on your stomach with your arms extended at your sides. Bend your arms at the elbows, creating a 90-degree angle between your forearms and your upper arms. Use your lower back to lift your upper body off the ground, pulling your arms backward as you lift. Try to touch your shoulder blades together. Hold this position for 10 seconds, then lower to your starting position. Repeat five times.
Knee-Cross Crunch
This exercise is an all-over body toner that helps to blast fat. Stand with your feet hip-width apart. Extend your right arm overhead and place your left arm on your hip. Lift your left knee in the air and pull your arm toward your knee, touching the knee if possible. Stretch your arm overhead and lower your leg to your starting position. Repeat this exercise six to eight times, then perform on the opposite side, stretching the left arm to your right knee.
Wrap Twist
The wrap twist is an exercise that helps to tone the upper back. Start by standing with your feet hip-width apart. Turn your toes out. Lift your arms out to your sides, stopping at shoulder height. Turn your palms forward and keep your hips stationary as you twist to your left side, wrapping your arms around your body. Take a deep breath in and hold this position for five seconds. Exhale and then lift your arms to return to your starting position. Twist to your right side, wrapping your arms against. Repeat this exercise 20 times.
Member Comments