Having a fat back can take its toll on your self image, especially when you are subjected to occasions that require swimwear. To help rid yourself of this posterior adiposity, you need to follow an approach that includes weight-training exercises, calorie burning and better eating habits. The weight-training exercises can help tone up your back and build muscle that is metabolically active, thereby helping you burn more calories.
Step 1
Eliminate all the empty calorie foods from your diet. This includes refined carbs, processed meats, deep-fried foods and candy. Replace them with nutrient-dense foods like fruits, veggies, low-fat dairy, lean meats, fish, beans and whole grains. Walk away from the table as soon as you are start feeling full to prevent further weight gain.
Step 2
Perform cardiovascular exercise that involves your upper body to burn your back fat. Rowing, swimming, elliptical training, jumping rope, versa climbing and kick boxing are examples. Aim for 45 to 60 minutes of cardio, three times a week on alternating days.
Step 3
Execute a set of wide-grip pulldowns. Attach a straight bar to the high pulley on a lat pulldown machine. Sit on the seat and clamp the thigh pad down on your thighs. Grab the bar with a wide grip and lean back slightly. Pull the bar down in front of your body to chest height. Slowly raise it back up and repeat.
Step 4
Place your upper back perpendicular on a weight bench to do barbell pullovers. Position your feet shoulder-width apart on the floor, lift your hips sightly and bend your knees. Hold the bar straight above you with a shoulder-width grip. Slightly bend your elbows and lower the bar behind your head. Hold for a second, bring the bar back up and repeat.
Step 5
Hold a barbell in front of your body to do bent over rows. Stand with your feet shoulder-width apart and hold the bar with a slightly wider than shoulder-width grip. Bend forward until your back is just above parallel to the ground. Pull the bar up to your lower stomach and squeeze your shoulder blades together. Slowly lower it back down and repeat.
Step 6
Lie face-down on the ground to do supermans. Extend your arms straight above your head and keep your legs straight. Lift your arms and legs simultaneously and arch your back. Hold for a second, lower yourself back down and repeat.
Step 7
Perform bird dogs. Come onto all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your right arm straight in front of you as you lift your left leg straight behind you. Hold for a full second, lower them back down and repeat with your other arm and leg. Keep alternating back and forth.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of your back exercises. Work out three times a week on the alternating days of your cardio. To prevent muscle imbalances, work in some chest exercises like bench presses, pushups and flys.
Things You'll Need
- Lat pulldown machine
- Straight bar attachment
- Barbell
- Bench
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