When you want to spot reduce, you need to take your whole body into consideration. This is because weight is lost as a whole instead of in one particular area. If you are a woman, and the back is your location, the game plan to lose this fat is the same as it would be for men. You need to make some changes to your diet and become more active. Specific exercises for the back are a big part of this plan. They can build muscle that is metabolically active and create better definition.
Step 1
Consume quality sources of carbs, fats and proteins. Avoid burgers, fries, potato chips, candy bars, onion rings, doughnuts and any other food that is high in empty calories. Eat nothing but lean meats, fish, nuts, seeds, low-fat dairy, fruits, vegetables, whole grains and beans. Keep your portion sizes under control to promote weight loss.
Step 2
Perform some type of cardiovascular exercise to burn calories. Rowing, swimming, elliptical training, jumping rope, running and kick boxing are all good options. Aim for 45 to 60 minutes, three times a week, on nonconsecutive days.
Step 3
Hold dumbbells in your hands to do bent-over rows. Stand with your feet about shoulder-width apart and hold the dumbbells straight in front of your body, with your palms facing you. Bend forward and let the dumbbells hang straight down. Maintain a straight back as you pull the weights up toward your belly. Squeeze your shoulder blades together and lower the weights back down. Keep your knees slightly bent throughout the exercise.
Step 4
Attach a straight bar to the high pulley on a lat pulldown machine. Sit on the chair and adjust the thigh pad down on your thighs so they are snug. Reach up and grab the bar with a wide grip and lean back slightly. Pull the bar down in front of your body until it is at chest level. Let the bar go back up and repeat.
Step 5
Perform back extensions in a face-down position on a Roman chair. Hook the backs of your lower legs under the padded support and place your upper thighs on the wide padded support. Place your hands on the sides of your head and fold your body forward and down toward the ground. Lift back up and engage your back muscles to perform the movement. Stop when your body is completely straight and repeat.
Step 6
Execute a set of pike push-ups with the weight of your body. Place your hands on the floor directly under your shoulders and curl your toes under your feet. Lift your body up and push your hips up in the air as you walk your hands back slightly. Your weight should now be back on your heels and your body should be bent at about a 90-degree angle. Lower your body until your forehead is about an inch from the floor. Push yourself back up and repeat.
Tips and Warnings
- Do your back exercises three times a week on the opposite days of your cardio. Perform 10 to 12 reps and three to four sets of each exercise. Mix in some chest exercises to prevent muscle imbalances. Bench presses, incline presses, push-ups and flies are examples.
Things You'll Need
- Dumbbells
- Lat pulldown machine with straight bar
- Roman chair
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