Getting rid of back fat involves combining cardiovascular exercise with strength-training moves that target the area and a low-calorie meal plan. Spot reduction isn't possible, but cardiovascular exercise will help burn the fat off your body, including in your back. Adding moves that tone and define the muscles helps create a slim look. MayoClinic.com recommends doing at least 12 repetitions of each back exercise two or three times weekly.
Supermans don't require any equipment and don't take a lot of time, but work both your upper and lower back at the same time. To do the move, lie on your stomach with your legs straight and your arms extended overhead. Engage your abdominal muscles and lift your arms and legs into the air several inches. Hold the position for a couple of seconds and lower to the starting position to complete one superman. Avoid moving your neck and head and don't arch your back during the move.
Bent-over flyes work your back, arms and shoulders at the same time, making it a good choice for eliminating back fat. To do a bent-over flye, hold a dumbbell in each arm and bend over, hinging at your hips. Extend your arms to the sides until they reach shoulder height. Make sure your arms are straight throughout the move. Lower the weights to complete a repetition. "Shape" magazine suggests doing two or three sets of eight to 12 repetitions.
Planks are fast and require no equipment. You don't need a lot of room to do a plank, making it a good choice for losing back fat with a home workout. To do a plank, rest your body on your forearms, with your legs straight behind you. Raise your body until it is resting on your forearms and toes. Keep your back straight and hold the position for 30 seconds to one minute. This move might seem fairly easy, but if you're doing it correctly, you'll feel the muscles in your back activating as you hold your body up.
Bridges are ideal for working your back, particularly the muscles in the lower portion. They also strengthen your stomach muscles. To do a bridge, lie on your back, knees bent and arms resting on your chest. Engage your buttock and abdominal muscles and lift your hips in the air, creating a straight line with the front of your body. Hold the position for three breaths and lower to the starting position. Repeat the move five times during each session.