Back fat accumulation can cause stress and make make women affected by it self-conscious. It does not pose the same health risks as stomach fat, but it is difficult to hide in form-fitting or warm-weather clothing. Along with a well-balanced diet, you must perform both cardiovascular and resistance-training exercises to get rid of this stubborn back fat. You can't spot-target the area for fat reduction, but burning fat throughout your body will take it off your back. Consult your doctor before beginning any new diet or exercise regimen.
Back Extensions
Back extensions help tone your upper and lower back muscles. Lie down on your stomach, extend your arms out to your sides, with legs straight. Lift your torso and arms up while lifting your legs simultaneously. Aim to touch your shoulder blades together, then release to starting position. Do three sets of 10 to 12 repetitions each.
Wrap Twist
A wrap twist exercise primarily works your upper-back muscles. Stand with your feet hip-width apart, toes pointed outward and your arms extended outward, parallel to the floor. Keep your lower body stationary as you twist your torso to your right side, hold for two seconds, then return to center. Repeat on the left side. Do three sets of 20 reps.
Dumbbell Shrugs
Dumbbell shrugs target mostly the rhomboid and trapezius muscles. Grab two dumbbells, stand with your feet shoulder-width apart and bend your knees. Let your arms hang by your sides, contract your abdomen and squeeze your shoulder blades together. Push your shoulders upward, then return to the starting position. Do three sets of 10 reps.
Back-Toning Cardio
Back-strengthening resistance exercises are a great way to tone up your muscles, but you must also burn away the fat with cardiovascular exercise. Exercise like running and walking can burn calories, but they do not utilize your back muscles in the process. Instead, try cardio routines including swimming, elliptical training, jumping rope, rowing or cross country skiing. These not only help shed back fat, but firm the muscles in the process.
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