Target Back Fat and Tone Up Fast With These 9 Exercises

Updated on June 23, 2018 at 4:40 PM

POPSUGAR Photography | Sheila Gim

As the weather gets warmer, your wardrobe gets small and it's all about showing some skin. And while you may not be able to see your back in a mirror, it will be on display with backless dresses, halter tops, and bikinis.

If you're looking to target back fat specifically, you will have to take a multifaceted approach; since you can't spot-target one area of your body to burn fat specifically, you have to focus on burning all-over fat. One way to burn fat is by increasing your cardio. According to personal trainer and registered dietitian Jim White, that means doing about 300 minutes a week.

But you can target your back muscles. With these toning and strength-training exercises, you can build lean muscle in your back and show off all your hard work in your favorite backless dress.

Superwoman Locust

Lie on your belly with your legs together. Lace your fingers behind your back with straight arms.
As you inhale, lift your legs, head, upper body, and arms up and off the floor.

As you breathe, extend the crown of your head away from your toes, lengthening as much as you can through your spine.

Stay for five breaths, and then release back down to the starting position. This completes one rep.
Do three sets of 12 reps.

Reverse Fly

Hold a dumbbell in each hand, and stand with your feet hips-width distance apart. Keep a slight bend in your knees. Fold your torso forward so your back is almost parallel with the floor and your hands are under your shoulders. Draw your abs in to protect your lower back.
As you exhale, lift your arms out to the side so they are in line with your shoulders. Keep a slight bend in your elbows. To get the upper back working, think of sliding your shoulder blades together. As you inhale, slowly lower the dumbbells back to the starting position. This counts as one rep.
Complete three sets of 10 to 12 reps.

Twisted Bird Dog

Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat.
As you extend your right leg out straight, open up your left shoulder for an oblique and back twist.
Round your back and head to connect your left elbow with your right leg under your body. Extend your right hand and left leg back out for one complete rep.
Do 10 reps per side to complete one set. Do three sets.

Superman Booty Lift

Lie on your belly, and hold an exercise ball between your feet.
Engage your abs, and extend your arms straight out in front of you.
As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor. That counts as one rep.
Do three sets of 10 reps.

Bent-Over Row

With a pair of dumbbells and your feet hip-width distance apart, bend at the waist. Keep your back parallel to the floor with a neutral spine — not rounded.
With a slight bend in your knees, hold your arms and the dumbbells extended out in front of you.
Engage your abs and squeeze your shoulder blades together as you bring the weights to your torso. Be sure to keep your elbows in and pointed upward.
Slowly lower the weights back to the starting position to complete one rep. Do three sets of 12 reps.

Push-Up With a Twist

Begin in plank position with your feet wider than hip width to create more stability.
Bend your elbows, lowering into a push-up.
Straighten your arms and bring your right hand to the back of your head in an open "salute" position.
Externally rotate your core slightly and feel your right shoulder blade slide toward your spine.
Return to plank, placing your right palm on the floor.
Repeat on the left side, and lower back into another push-up. This completes one rep.
Do three sets of 10 reps.

Romanian Deadlift

Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
Do three sets of 12 reps.

Renegade Row

Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrists locked to protect the joint.
With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground and repeat the movement on your left side.
Do 10 reps per arm to equal one set. Do three sets.

Pilates Mat Swimming

Begin on your stomach with your arms extended in front of you.
Keeping your neck neutral and in line with your spine, lift your feet, arms, and chest from the floor.
Begin to "swim" by lifting your opposite arm and leg a little higher, then alternate sides, making a fluttering motion.
Continue this movement for one minute.