Lose Back Fat for Good -iVillage

Bye-Bye, Back Fat!

Sometimes it's sexy to have a little something-something spilling out the top of your bra. Unfortunately, it's only sexy when that something is on your front. Back fat, that extra roll on top of or just below your bra strap, is the kind of cleavage we all could live without.

Of course, as you well know, sans lipo, that annoying little roll isn't going anywhere without a fight. And doing exercises only for that part of the body isn't going to cut it. Back fat, like fat anywhere else on the body, only disappears when you burn more calories than you consume.

Fortunately, we've discovered three ways to cheat the system. These exercises can't make fat disappear, but they can give you muscle tone. A muscular back is firm, sexy and key to giving you a leaner physique. A well-developed upper back gives you that coveted V-shape that makes your waist and hips look slimmer. (Remember those oversized shoulder pads from the '80s? Same theory.) And a strong back makes good posture possible. Your mom was right: When you stand up straight, you look 10 pounds lighter.

So let's get lifting! Aim for three sets of 8 to 12 repetitions.

Dumbbell rows
Stand next to a bench or sturdy chair. Place one hand on the bench or seat of the chair for support, and bend forward from your hips, keeping your belly button drawn toward your spine and your back and head almost parallel to the floor. Hold a moderately heavy dumbbell (you should start to fatigue around the eighth repetition) in your free hand, dangling it down so that it too is parallel to the floor. Retract your shoulder blade, bend your elbow and draw the weight up until your hand is touching your torso. Slowly lower the weight back down. Switch sides and hands.

Tip: Remember to keep your back straight. You should feel this exercise primarily in your back, not your arms. If you feel it in your arms, you're not retracting your shoulder blade before you lift. To test yourself, try to squeeze your shoulder blades together in back as if pinching someone's finger between them. Got it? Now try it with just one shoulder blade.

Opposite arm and leg lifts
Lie on your stomach with your arms extended over your head and your legs straight. Toes and palms should rest on the floor. The pelvis and chest should be pressed firmly into the floor. Rest your forehead on the floor or turn your head to one side if that's more comfortable. Begin with your right arm and left leg raised slightly off the ground.

You'll feel some muscular tension in the lower back, gluteus (butt) and right shoulder. Raise both the right arm and left leg slowly until it feels difficult to keep your pelvis and chest flat on the floor. (This should be just a few inches off the ground.) Lower and repeat with the opposite leg and arm combination.

Warning: Don't twist or rock your body to make this easier. If you've had lower back problems, this exercise might not be for you. Stop if you feel pain that isn't just muscular tension.

Variations: Try lifting just the arms or just the legs or all four limbs at once. If you find the tension in your lower back too intense while doing the standard version, you can also try this same exercise starting from all fours (on your hands and knees).

Rear delt fly
Sit on the edge of a bench, holding light weights (3 to 8 pounds) in each hand. Lean forward from your hips, flattening your back. If you can, rest your chest on your knees. Place your hands behind your calves with your palms facing each other. Tuck your chin into your chest. Raise your arms up to the sides, gradually bending your elbows as they come up. Squeeze your shoulder blades together (see tip under "Dumbbell rows"). Pause at the top of the extension and then slowly lower back down.