Fat rolls are not the easiest problems to deal with, no matter where they appear on the body. If you recently noticed an accumulation of these on your back, there are exercises you can do to get rid of them. You need to remember, however, that there is no such thing as spot reduction. Weight has to be lost over all your whole body. That being said, exercising this area can promote weight loss by building metabolically active muscle.
Step 1
Jump rope for at least 45 minutes to burn the fat on your back. If you do not like jumping rope, perform any type of cardio that you do like, such as indoor cycling, elliptical training, rowing, kick boxing or cross-country skiing. Do cardio three times a week on nonconsecutive days.
Step 2
Hold a pair of dumbbells to do bent-over rows. Stand with your feet shoulder-width apart and hold the weights in front of your body, with your palms facing you. Bend forward. Let the dumbbells hang straight down. Keep your back straight. Pull the dumbbells up by your stomach. Squeeze your shoulder blades together. Lower the weights back down, and repeat.
Step 3
Attach a straight bar to a high pulley on the lat pull-down machine. Sit on the seat. Adjust the padded support so it is snug on your thighs. Reach up and grab the bar with a wide grip. Lean back slightly and pull the bar down in front of your body. Stop when it gets to chest height. Slowly let it go back to the starting point. Repeat for a set of reps.
Step 4
Lie face-down on an exercise ball to do back extensions. Place your hips on the top of the ball and place your hands on the sides of your head. Lower your body over the ball. Lift yourself back up by contracting your lower back muscles. Hold for a second. Slowly lower yourself back down, and repeat. Brace your feet against a wall to support your body if you need to.
Step 5
Execute a set of supermans. Lie face-down with your arms straight in front of you and your legs straight behind you. Lift your arms and legs up in the air simultaneously and hold for a second. Lower them back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of your back exercises, three times a week on the alternating days of your cardio. Being that you are trying to lose fat, make sure you follow a healthy diet that is low in fat and high in nutrient-dense foods.
Things You'll Need
- Dumbbells
- Lat pull-down machine
- Stability ball
Member Comments