While it’s difficult to target fat in a particular area, these exercises target the muscles in your upper and lower back. Combined with a healthy diet and regular cardiovascular exercise, these moves will keep you in shape.
Reverse fly
You’ll need a pair of dumbbells for this exercise. Generally, you want to use smaller weights and higher repetitions if you’re looking to tone the muscles and larger weights with lower reps if you’re looking to build muscle. Start by standing with your knees slightly bent and your feet shoulder-width apart. Bend over so that your back is straight, your torso is parallel to the floor and your face forward. Holding a dumbbell in each hand, raise the weights away from your body towards the ceiling, stopping when your weights are at shoulder height. Keep a slight bend in your elbows and use slow, controlled movements as you return to starting position.
Planks
These are an excellent workout to tone and strengthen your core muscles. To do a standard plank, get into push-up position. Lower your body so that you are resting on your elbows instead of your palms, keeping your back straight and your head up. Hold the plank for a minute (although you can adjust the time to your preference and ability). Planks are a simple but super effective exercise that builds your core. You can also use different plank variations to target different muscle groups.
Deadlifts
Deadlifts are a great exercise for your back if done correctly. If you’re not careful, you could cause damage to your spinal column. Don’t lift more than you can handle. This does require a bar so if you don’t have one lying around, you might want to find a friend or visit your local gym. Start with the bar on the ground in front of you, standing with your feet shoulder-width apart. Bend over and grip the bar so that your hands are outside your feet. Keeping your back straight and your butt down (as if you’re sitting down), lift using your legs as much as you can and squeeze with your glutes when you reach the top. Slowly bring the bar back to starting position and repeat.
Superman
This exercise is one of my personal favorites. Start by lying on your stomach with your arms reaching out in front of you. Simultaneously raise your chest, arms and legs as you squeeze your lower back muscles and hold for 30-60 seconds. Your head should be raised so that you are comfortably looking at the wall in front of you. This is another simple exercise that works out your core.
Dorsal raise
I like to think of this one as a sort of reverse crunch. Similar to the Superman pose, this one starts on your stomach. Instead of holding your arms out in front of you, pull them back so that your hands can clasp behind your back or bend your elbows so that your hands are just behind your ears or at your temples. Raise your chest so that it’s off the ground and hold for a few seconds before lowering it back to the starting position. Repeat for 15-30 reps.
