How to Get Rid of Back Fat for Women

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Excessive back fat doesn’t look so pretty. You may have a “spare tire” around your chest and back when you put on a bra. Your back fat may prevent you from wearing that knock-out dress you bought or from even putting on a swimsuit in the summer. When you diet and exercise to lose back fat, you’ll notice that the fat all over your body, including on your stomach, decreases as well. Toning exercises will build the muscle on your back, further minimizing the appearance of fat.

Step 1

Cut a few hundred calories out of your daily diet. If you reduce your daily caloric intake by 500, you will be on track to lose a pound a week. Cut out a daily soda or glass of wine and a dessert, and you’re well on your way.

Step 2

Get some cardiovascular exercise every day. If you are new to exercise, make sure you get your doctor’s permission first. Try walking for 30 minutes daily or going for a jog. Swimming and bicycling are other great ways to add low-impact cardiovascular exercise to your daily routine. You may want to try interval training, during which you exercise at a breakneck pace for a minute or two, then return to a comfortable pace for another 10 or 15 minutes, then speed up again for another minute. Interval training can boost your weight loss by making you burn calories more quickly.

Step 3

Use an upper body ergometer at the gym to tone your back. An ergometer has pedals that you turn with your hands while standing or sitting in front of it. You should use the machine several times a week for 10 to 30 minutes to build back muscle and lose fat, according to personal trainer Chris Santos in “Fitness Magazine.” He recommends changing the direction you pedal every few minutes to get the most out of your work out.

Step 4

Tone your back muscles further by performing exercises that work the back. You can do these exercises at home, so they are a good alternative if you don’t have access to an ergometer at a gym. Tie a resistance band to a doorknob and sit in a chair set about 2 feet away from the shut door. Hold the ends of band in each hand. Bend your elbows 90 degrees and pull your arms back so that your shoulders push together. Hold for a few seconds then release and repeat 10 times.

Step 5

Sit on the floor with your legs extended in front of you for the spine twist. Stretch your arms out to the sides. Breathe out as you twist to the right side from your torso. Breathe in as you turn back to center, then breathe out as you twist to the left, then return to center as you breathe in. Repeat 10 times on each side. Perform the back strengthening exercises three or four times a week.

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