Excess fat has a different degree of danger depending on where it is located. Abdominal fat, for example, raises your risk for chronic diseases due to its close proximity to the major organs. Back fat is not as serious, but it can definitely make you feel self-conscious. When performed regularly, exercises can help you lose back fat and fat throughout the rest of your body. Back exercises specifically will give you a leaner appearance as you melt away the fat.
Cardiovascular Exercise
Cardiovascular exercise promotes weight loss in the back and in all other parts of the body. All forms work effectively, but you can increase the effect on your back by doing a form that involves your back muscles, such as elliptical training, rowing, swimming or versa climbing. The amount of exercise you do also needs to be taken into consideration. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week to lose weight efficiently.
Pullups
Pullups work the latissimus dorsi, rhomboids and lower trapezius muscles in the upper back. As a side benefit, you also get a good biceps workout. Begin by grasping a pullup bar with a shoulder-width, overhand grip and letting your legs hang straight down. Keeping your abs tight, pull yourself up as high as possible and hold. Slowly lower yourself down and repeat. Being that this is a challenging exercise, you may only be able to do a few reps at first. The goal is to gradually increase your reps as you get stronger.
Lat Pulldowns
Lat pulldowns work the lats, biceps and rhomboids with the help of a cable machine. Start by sitting on the seat and adjust the padded support so it's tight on your thighs. Reach up and grasp the straight bar with your hands in a wide, overhand grip. Keeping your back straight, lean back slightly and pull the bar all the way down to your chest. As you do this, squeeze your shoulder blades together and hold for a second. Slowly raise the bar back up and repeat.
Back Rows
Back rows target the mid to upper back, and they require dumbbells or a barbell. To use a barbell, stand with your feet shoulder-width apart and hold the bar in front of your thighs with your palms shoulder-width apart and facing your body. Keeping your back straight, bend forward at the hips and let the bar hang down toward the floor. Steadily lift the bar up to your lower stomach and pinch your shoulder blades together. Hold for a second, lower the bar back down and repeat.
Inverted Row
Inverted rows work the back from a faceup position. You will need the use of a Smith machine to execute this exercise. A Smith machine has a sliding barbell that can be anchored at various heights. Adjust it to a height that is slightly higher to the floor than the length of your arms. Now sit on the floor with your legs straight and your back facing the bar. Carefully lower your body down so you are looking up at the bar and grasp it with your hands slightly wider than shoulder-width apart. Keeping a straight line from your shoulders to your heels, pull yourself up until your chest is close to the bar. Lower yourself down slowly and repeat.
Bird-Dogs
Bird dogs work the back and abs simultaneously from an all-fours position. Before you start, line your hands up under your shoulders and position your knees under your hips. Steadily extend your left arm out in front of your body and your right leg behind your body. Hold your position for a full second, slowly lower your limbs and repeat on the other side. Continue to alternate back and forth.
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