Any location on the body is free game when it comes to the accumulation of fat. Even if you gain it in a particular area, such as your back, the removal process is universal, but you can do specific back exercises to help tone the muscles and create better definition. This can be done with the help of some fitness equipment and the weight of your body. Keep in mind that whenever you want to lose weight, you also have to make dietary adjustments.
Step 1
Eat nothing but nutrient-rich foods like chicken breasts, lean beef, fish, whole grains, fruits, vegetables, nuts and beans. Eliminate all food in your diet that is high in fat and empty calories, such as cheese fries, meatball hoagies, onion rings, white bread, candy bars and cupcakes.
Step 2
Reduce your caloric intake to create a deficit and promote weight loss. Cut back by 500 to 1,000 calories a day.
Step 3
Eat more meals, but reduce their size. This will increase your metabolism and keep you feeling satisfied. Create meals that are balanced with complex carbs and protein. A whole-wheat wrap with tuna, lettuce and tomato is a good example.
Step 4
Drink water to hydrate your body and to keep your calories regulated even more. Limit drinks with calories, such as, soda, fruit punch, lattes, sweetened teas and alcohol. Aim to drink eight to 10 cups of water a day.
Step 5
Perform cardiovascular exercise to burn fat throughout your body. Do cardio that involves your upper and lower body, such as elliptical training, rowing, swimming, versa climbing, kickboxing and jumping rope. Aim for 45 to 60 minutes of cardio three times a week on nonconsecutive days.
Step 6
Execute a set of bent-over rows with dumbbells. Stand with your feet shoulder-width apart and hold the dumbbells in front of your thighs with your palms facing you. Bend forward until your back is just above parallel to the floor. Let your arms hang straight down and pull the weights up toward your stomach. Squeeze your shoulder blades together, lower the weights and repeat.
Step 7
Attach a straight bar to the high setting on a lat machine to do wide-grip pull-downs. Sit on the seat and position the padded brace tightly on your thighs. Reach up and 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 and repeat.
Step 8
Perform pike push-ups with the weight of your body. Place your hands on the ground under your shoulders and place your toes behind you in a shoulder-width stance. Lift your hips and walk your hands backward until your body is bent in a 90-degree angle. Keep this position as you lower your body toward the floor in a forward direction. Stop when your forehead is an inch from the floor, push back up and repeat.
Step 9
Lie face-down on the floor to do alternating superman exercises. Extend your arms above your head and straighten your legs. Lift your right arm and left leg and hold for a second. Lower them and raise your left arm and right leg. Hold again and lower them. Alternate back and forth for a set of reps.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of each back exercise. Work out three times a week on the alternating days of your cardio. Add in some chest exercises to prevent muscle imbalances. Bench presses, push-ups, cable crosses and chest flys are good examples.
Things You'll Need
- Dumbbells
- Lat machine
- Straight bar
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