Losing weight and shedding off fats would have been easier if you could take one part of the body at a time, but this is not the case.
You cannot lose fats only on your back, you will have to do a full body workout; the only difference is that you will focus your toning exercises and strength training exercises on the muscles of your back to get what you want, else you will end up running a general workout without getting the sculpted back you desire.
Below are some of the moves that will help you to get rid of the back fat
#1. Side force
To do this exercise, stand with your feet together, and inhale to bend your knees and lower your hips, with your arms raised overhead. This is the fierce pose. Now, exhale and cross your right elbow over to your outer knee; press your palms together and push your elbow, from beneath, against your thigh, so as to lift and rotate your chest up and increase the twist.
Once that is done, pull your right hip back slightly and make sure both knees are parallel. Maintain this pose for few seconds, and then inhale and press into your feet while you lift your torso and rise back to the fierce pose. On getting to the fierce pose, exhale to cross to your left elbow over your right outer knee, and maintain for some seconds. Repeat all over again. This exercise works for the upper back, the glutes, and the quads.
#2. Dumbbell roll
To do this, place one knee on a bench or a table, keeping about 3-5 pounds weight in the other hand. As you do this, bend forward with a back flat and pull the arm back straight in a row motion.
Do this while you contract your upper back, with your elbow skimming the side of the body as it moves. Repeat for about 10-12 times on one arm before alternating sides.
#3. Delt raise
You will need a pair of dumbbells of about 5-10 pounds, on each hands. Begin by standing with your feet hip-width apart,and your knees slightly bent; shift your hips back and lower your torso in the process, keeping it almost parallel with the ground.
Now, face your palms to each other, then bend your elbows and lift weights up to the shoulder height, carefully conscious of using your back (not your arms) to raise the weights. Your core and glutes should be engaged while you do this exercise. Lower your back gently and repeat for about 10 times.
The back has a lot of muscles that needs to be toned and sculpted. The above mentioned exercises will give you just that, if you stay true to them.
image couresy: popsugar.com, youtube.com.
