My name is Beth Hoover. And if you have a big back, I'm going to show you how to make it smaller using a gym ball. Now, we cant' spot reduce, but we can tighten and tone the muscles of the back. Which will allow us to build muscle and therefore burn body fat. Today, I'm going to show you three exercises that will target those muscle groups. For the first exercise, you're going to need a set of hand weights. We're going to perform a lat pull-over using the ball. This exercise is going to focus on the area just around the bra line. Taking the weights, placing them together in your hands, ball walk forward into the bench position. Lifting the hips and squeezing the glutes. Slowly bring the weight back, behind the head and then, pulling over again. Making sure to watch the shoulder joint as you bring the weights over your head. It's very important to work within your range of motion with the shoulder joint. The next exercise, we're going to target the mid back or the rhomboids. This will also work in the lats as well. Having the weights place din front of the ball, go ahead and position yourself with your stomach on the ball, feet are apart, squeezing the glutes, abs are tight. Grabbing the hand weights and pull and squeeze in the shoulder blades. Make sure to breathe as you pull the shoulder blades together. This will really isolate those muscles of the mid back and the lats. And the last exercise is the back extension. Moving back into the same position with your stomach on the ball, taking your hands down in front of the ball. Lift up the chest and shoulders and squeeze in the shoulder blades. Rotating the thumbs up to the ceiling is a great way to help to pull those shoulder back and work the muscles of the mid back.