Back fat keeping you from feeling sexy in your strapless sundress? While you can’t spot reduce (it takes a healthy diet and consistent workout plan to reduce fat, no matter where it is on your body), you can still strengthen and tone your back to take your results to the next level. Master these moves to sculpt a sexy back in no time. Here are some tips great back exercises.
Cheerleader
Targets back, chest, triceps, and biceps
Squeeze your back muscles as you lift and lower your arms to maximize results.
- Holding three-pound weights in each hand, cross your hands in front of you at shoulder level.
- Pull back your arms into a W shape and press your arms upward.
- Return down into a W position and cross your arms, this time with the opposite arm on top.
- Do 30 reps. Repeat twice.
Back Row With Tap
Targets Shoulders, Back, Abs, and Glutes
Use this modified lunge for an all-purpose workout that also challenges your core muscles.
- With a weight in each hand, sit back into a squat with your knees bent and your arms reaching forward, completely extended.
- Row your arms backward as you tap one leg all the way back, never leaving the squat position.
- Do 15 to 25 reps on each side
Flying Passé
Targets Shoulders, Back, Abs, and Legs
Spruce up your side plank with this equipment-free move that tones your entire body.
- Balance yourself in a side plank position with your inner leg off the ground and your outer hand on your hip.
- Once you are stable, fully extend your inner leg toward your butt, twisting your core to the ground as you do so.
- Twist your leg back to its returning position and stack the hips.
- Do 10 reps on each leg. Repeat three times.
Superhero
Targets Shoulders, Back, Abs, and Legs
Break out your Bosu ball and resistance band for this trimming HIIT workout. Keep your back at a 90-degree angle with the floor as you lift the resistance band toward the sky.
- Place your resistance band under the Bosu ball.
- Step onto the Bosu ball and position yourself into a squat while holding the resistance band between your legs.
- With the resistance band in both hands, lift your arms up towards the sky as high as they’ll go.
- Return your arms slowly to the center of your legs.
- Do 10 to 15 reps. Repeat three times.
Cross Jack
Targets Arms and Legs
Because fat elimination is about a balanced workout, it is important to also incorporate some cardio into your routine.
- Do a jumping jack, but when you come down, cross your arms and legs.
- Do as many cross jacks as you can for 30 seconds. Rest and repeat.