Bye-Bye Back Fat

Banish that stubborn back fat once and for all! Add these basic exercises to your cardio workout and you'll have a stronger core, less back pain and the beautiful back you deserve.


Row exercises use dumbbells and work the two large muscles on both sides of the back. Stand with your torso tipped straight forward at about a 45-degree angle, holding the dumbbells down. Bring your arms up so that your elbows are level with your back and your forearms are hanging straight down. Do two sets of 12 to 16 repetitions.

Lower Back Extensions

These exercises are great when just lounging in front of the TV, because all you need is a floor and your body. They target the lower back and should help with that annoying fat that hangs over the top of your jeans. To perform a lower back extension, lie flat on the floor, face down, with your hands on both sides of your hip. Lift your chest off the ground as far as is comfortable. Do three sets of 10.

The Bridge

Lie flat on your back with your knees bent at a 90-degree angle and your feet flat on the floor. Lift your buttocks up so that your back makes a straight line. Hold that position for 10 to 15 seconds and then lower your body back to the ground. Repeat 10 to 20 times.

Leg and Arm Raises

Lie flat on your stomach. Raise your head and one arm off the ground while at the same time lifting the opposite leg. Hold for five to ten seconds and repeat 10 to 15 times.

Back Extensions

Lie flat on your stomach with your arms on either side of your body, so your inner arms are close to your ears and your hands are reaching to the sky. For a more advanced workout, place your hands behind your head. Raise your head and chest off the ground as far as is comfortable. Do not strain yourself. Hold for 10 to 15 seconds. Lower your head and shoulders back to the ground. Try to keep your shoulders relaxed and use the muscles in your back. For a more advanced workout, lift both legs also. Repeat 10 times.

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