Bye-Bye Back Fat!

One of the most common questions I get as a personal trainer is “how do I get rid of this?” or “how can I make this smaller?” Typically, my answer to these questions is that you can’t spot reduce.  The most problem areas seem to be the back of the arms and the core.  Lately though, I have had several clients ask how they can get rid of back fat.  Specifically, the area of the back where the skin bulges out from underneath the bra.  Yuck!

Why should we work the back?  Strengthening the back helps improve posture by bringing the shoulders back.  Having a strong back helps prevent injury – particularly the lower back.  And there is nothing more attractive than a strong, toned back.

There are 3 components involved in achieving a tight strong body.  They are: proper nutrition (a slight calorie deficit) and consistent cardio and resistance training.  You can exercise like crazy but will not see the benefits of all your hard work if you ignore your nutrition.  You may have strong toned muscles but if they are all covered up with layers of body fat, you’ll never see them.  Once you have all 3 components working together, only then will you be able to actually see your muscles.

Here are 3 simple exercises that target the major muscles of the back.  You can do these at home and only need a set of dumbbells.

1. Latissimus dorsi (“lats”). The lats are the largest muscle in the back and cover the upper and middle portion of the back.  When properly developed, your lats actually make your waist look smaller!  The lats move the arm downward toward the spine.

Exercise:  Single-arm row.  Place left hand and left knee on chair with back flat and head in line with spine.  Hold dumbbell in right hand and dangle arm down in line with shoulder.  Palm faces inward, elbow relaxed.  Keep elbow close to side. Pull shoulder blade toward spine as you pull up dumbbell, bringing upper arm parallel to floor.  Keep elbow up and keep torso still.  Don’t rotate shoulders. Pull from back muscles, not biceps.  Slowly return to starting position and let shoulder blade slide forward.  Repeat other arm. 

2. Rhomboids. The rhomboids are in the upper back and function to pull the shoulder blades down and back.

Exercise: Bent-over row.  Stand with feet shoulder width apart, knees soft.  Hold a dumbbell in each hand, lean forward at the hips at a 45 degree angle.  Let arms dangle down and keep shoulder blades together. Pull dumbbells up toward sides until upper arm is parallel to the floor. Squeeze shoulder blades together as you pull weights up to the contracted position.  Slowly lower arms.  Repeat.

3. Erector spinae (lower back).  Along with the abdominals, these muscles act as stabilizers to keep the spine erect in almost all training movements.  Working this part of the body is critical in preventing injury.

Exercise: Superwoman.  No dumbbells required!  Lay on tummy with arms extended above head.  Forehead stays on mat at all times.  Lift right arm and left leg slightly off mat at same time and hold for count of 3.  Repeat with left arm/right leg.

Trainer tips: Exhale as you lift weights up and inhale as you return to starting position. Start with light weights.  Do 2 sets, 10-12 reps of each exercise twice/week.

Whether wearing a bathing suit in the last days of summer or simply bending over to pick up your kids or your groceries, you will reap the rewards of a having a strong back. And no better time than the present to move your body and improve your health.  Enjoy!

Susan Higgins is a Certified Personal Trainer based in Toronto, and is the Ask urbanmoms Fitness Expert. You can read her features monthly here in Ask urbanmoms. Got a question for Susan? Post it in the comments below and she’ll address it in a future post.

Disclaimer
The way to optimal health is to combine good sensible nutrition with consistent strength training and cardiovascular exercise.  Consult with a physician before embarking on a new exercise plan.  Stop immediately if you feel any pain while doing these exercises.