How to Slim Down the Back

For those who have back fat, it's hard to put on a backless dress or bathing suit without feeling self-conscious. Unfortunately, your genetics granted you the ability to store fat there, but this is one effect of genetics that you can help change. Eating a low-calorie diet, performing cardio and toning workouts all play a role in whether you lose or keep your back fat.

Things You'll Need

  • Healthy carbs
  • Healthy fats
  • Protein
  • Dumbbells
  • Chinup bar
  • Swimming pool
  • Arm floats
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Instructions

  1. Nutrition

    • 1
      Eat vegetables or fruit after your meal if you don't feel satisfied.

      Count your calories to maintain a healthy diet and eat in proportions. Using smaller plates will help determine appropriate serving sizes. Eat breakfast and smaller meals throughout the day to start your metabolism and keep it going. Also, avoid eating after dinner because you're most likely to be inactive and allow those calories to store as fat.

    • 2
      Whole grains include brown rice, barley, whole wheat, quinoa and millet.

      Eat healthy carbs, which include whole grains -- such as whole-wheat pasta and brown rice -- fruits, vegetables and beans. Whole grains are rich in antioxidants and phytochemicals, which help promote a healthier heart and protect against certain cancers and diabetes.

    • 3
      Bean options include black beans, lentils, garbanzos and navy beans.

      Eat healthy fats to help prevent cardiovascular disease and dementia, and to improve your hair, nails, skin and mood. Options include olive oil, nuts, salmon, sardines and seeds. Protein is necessary for a healthy heart, immune system and respiratory system and for maintaining muscle mass and energy. Healthy protein options include chicken, turkey, eggs, beans and nuts.

    Workouts

    • 4
      For variation, keep both legs down and lift both dumbbells simultaneously.

      Hold a dumbbell in each hand to set up for the single-leg row. Stand with your feet shoulder-width apart and bend forward, lifting your right leg behind you. Bend your left elbow until it reaches your torso. Repeat 10 times on each side.

    • 5
      Bend forward to help the exercise target more of your back.

      Hold a dumbbell in each hand to set up for the rear lateral raise. Stand with your feet shoulder-width apart and bend your knees slightly. Bend forward until your torso is parallel to the floor. Let your palms face one another while the dumbbells are straight down in front of you. Raise your arms out to your sides until they're in line with your body. Bring your arms to the starting position and repeat 12 times.

    • 6
      Remember to use an underhand grip.

      Stand on a bench next to a bar to perform the negative chinup. Grab the chinup bar with an underhand grip and hands shoulder-width apart. Jump up so your chest is to your hands. Cross your ankles. Lower your body slowly for five seconds until your arms are no longer bent. Jump back up using the bench. Do five reps.

    Swimming

    • 7
      For best results, swim slowly to keep your heart rate steady.

      Spend somewhere between 45 to 60 minutes in a pool a few times per week to achieve a swimmer's back. You don't need to rush your laps as if you're in a race. Take your time and swim continuous laps at a steady pace.

    • 8
      Use arm floats around your ankles to keep your lower body afloat.

      Place a float in between your feet and avoid kicking. Kicking takes away work your upper body and back could use. Keep your feet still and concentrate on your stroke.

    • 9
      Varying your stroke ensures all your back muscles are being worked.

      Work on different back muscles by swimming different strokes. Alternate between doing two laps of the freestyle, back stroke and butterfly, throughout your 45- to 60-minute swim.