Consistent cardio workout will help you burn fat, but sometimes not in the areas that you want. Although back fat is stubborn, it is possible to get rid of. When working out your back, be sure to go slow in order to feel the workout and to not pull or strain any muscles.
Power Plank Row
Get in plank position on your hands and toes. Grab a kettle bell or a 5 to 8-pound weight with your right hand. Bend your elbow just like the last exercise until it reaches your torso. Bring the weight back down and repeat, holding yourself up the entire exercise. Do 10 to 15 reps for each arm.
Hold a 5 to 8-pound dumbbell in each hand (whatever weight you can handle – as long as it’s the same weight in each hand). Bend your upper body until it’s perpendicular to your lower half and parallel to the floor. Keep your feet together and bend your knees slightly. Start with the weights hanging down and bend your elbows until they reach your torso. As you lift, don’t raise your shoulders to your ears. Do three sets of 10 reps.
Dumbbell Shoulder Shrug
Hold a 5-pound dumbbell in each hand and stand with your feet shoulder-width apart. Lift both shoulders up at the same time. Keep elbows straight and abs tight the entire workout. Hold for five seconds, and repeat 10 times.
Cat and Camel
Get on your hands and knees and start by arching your back upwards, creating an upside down U. Hold for five seconds. Bring your back down past where you started to allow your back to drop, creating a U shape. Hold for five seconds. Repeat 10 to 15 times for at least two sets.
The cobra is very similar to the superman. Lie down on your stomach, but instead of having your arms outstretched in front of you, place them straight down alongside your body. Lift your chest and legs off the floor, keeping your feet together. Raise your arms up and back. Hold for five seconds. Repeat eight to ten times.
Lie down on your stomach on a bench and have someone hold your feet. Slide yourself forward until your hips hang off and hold your upper body up. Your upper body should be raised higher than your lower half as if you’re on a hyperextension bench. Cross your arms in front of your chest and lower your upper half down until your hamstrings get a good stretch and you’re close to the floor. Keep your back straight the entire time. Bring your upper body back up to its starting position. Repeat 10 to 15 times.