When you have loose skin on the back, it can cause problems like bra bulge and muffin top. Back fat tends to rest either at the top of the back near the shoulder blades or at the lower back, just above the butt. You will need to work the muscles in the back in order to get rid of the soft look and become tight and toned. Keep in mind that you'll also need to engage in aerobic exercise to lose fat all over since there's no such thing as spot-reducing.
Cut the number of calories you consume. Reducing your caloric intake can help your lose fat in all areas, including the back. Eating 500 fewer calories per day can burn approximately 1 pound of fat per week.
Spend each day participating in half an hour to an hour of aerobic activity. Aerobic exercises are great fat burners, and you can do activities that work the back. Some good aerobic activities to target the back include rowing and swimming.
Use a balance ball to perform back extensions. Lie on your belly on the center of the ball with your toes positioned on the floor. Raise your upper body off of the ball and hold the pose. Repeat the move 10 to 15 times.
Perform sets of push-ups. Push-ups are a challenging exercise that can work several muscle groups, including those in the back. Place your arms shoulder width in front of you, and use your toes to hold your body up. Bend the arms at the elbows to push the body to the floor. Perform three sets of 10 push-ups.