If the fat on your back is preventing you from wearing your favorite backless dress or bathing suit you can work to make it go away. Cardio is important for weight loss, weight management and general health, and strength training exercises three days a week will also help you achieve a toned back.
Floor Back Extension
Step 1
Lie facedown on the floor with your legs straight. Bend your elbows and place your palms on the back of your head. Pull your shoulders back and down as if trying to pinch your shoulder blades together. Squeeze your glutes.
Step 2
Raise your head and chest off of the floor. Keep your neck in line with your spine and look at the floor. Your stomach and legs should stay relaxed on the floor.
Step 3
Lower your torso back to the floor. This exercise targets your lower back, according to "A Guide to Personal Fitness Training: Aerobic Fitness Association of America."
Wide Grip Lat Pull-Down
Step 1
Sit on the seat of a lat pulldown machine. Grab the lat bar with your palms facing forward, your arms straight and your hands greater than shoulder-width apart. Place your knees under the black leg rollers and put your feet on the floor.
Step 2
Pull the bar down to your chest by bending your elbows and pulling your shoulders back. Touch the bar to your sternum if you can. Keep your spine straight.
Step 3
Raise the bar back up over your head to the starting position by straightening your arms. Remain seated without allowing the weight from the bar to pull you up. This exercise works the lat muscles of your middle back, according to AFAA.
Barbell Shoulder Shrugs
Step 1
Stand up straight with your feet shoulder-width apart. Hold a barbell in front of your legs with your arms straight. Turn your palms to face your legs and position your hands shoulder-width apart. Squeeze your abs. Pull your shoulders back and pull your head back so it is in line with your spine.
Step 2
Shrug your shoulders up toward your ears. Keep your arms straight and do not tense your neck.
Step 3
Drop your shoulders down to return to the starting position. Do not allow your head to move.
References
- "A Guide to Personal Fitness Training: Aerobic Fitness Association of America;" Mary Yoke, MA; 2003
- SurgeonGeneral.gov: Overweight and Obesity: What You Can Do
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