Exercises to Reduce Fat on the Back

Back fat can be a difficult and insidious enemy to someone seeking a lean and appealing body. Back fat is not as difficult a problem as abdominal fat, but can still create problems when people wear revealing clothing. (Ref. 2) Several simple and easy exercises are available to help combat back fat. These exercises often require very little or no special equipment, and can easily be integrated into a daily workout routine.

  1. Back Extensions With Ball

    • The back extension requires a large plastic inflatable ball. These are usually available in sports equipment stores. (Ref. 1) If you suffer from chronic back pain, this exercise is not recommended. Lie with your abdomen on the ball so that you are facing the floor. Place your hands on the back of your head. Rest your feet wider than shoulder width on the floor. Slowly raise your upper body so your chest is a few inches higher than the ball. Hold this pose for three seconds, and then repeat. (Ref. 1) It is important not to raise your back higher than is comfortable.

    Back Extensions

    • Back extensions can also be done without a ball. Simply lie on the floor face down and then perform the exercise just as you would if the ball were there. (Ref. 2) Once again, make sure not to lift your back more than is comfortable.

    Reverse Back Extensions With Ball

    • Reverse back extensions involve simply lifting your legs instead of your chest. Lie with your pelvis on the ball, and place your hands beneath your shoulders on the floor. Keeping your knees straight, lift your legs until your ankles are in line with the back of your head. Hold this position for three seconds, and then repeat. (Ref 1.) It is very important to remember not to lift your legs higher than your head.

    Child's Pose With Twist

    • The child's pose with twist is a simple and quick addition to your workout. Begin by kneeling behind the ball and resting your hands palm-down on the ball top. Sit back on your heels and then roll the ball forward so that your head is between your arms. Hold this position for 30 seconds. Next, continue holding the ball and twist your torso to the right. Hold this position for 30 seconds and then repeat it, except twist your torso to the left. (Ref. 1)

    Pike Push-Ups

    • Pike push-ups are a variation on the classic push-up. They are designed to emphasize the muscles along the sides of your back. Begin by lying on your stomach. Space your hands and feet slightly wider than shoulder-width apart. Slowly push yourself off the floor, lift your hips, and push the weight back toward your heels so that your body forms an angle. Bend your elbows and lower your forehead to the floor until it is about an inch from the floor. Push yourself back up and repeat as many times as you can. (Ref. 2)