How to Get a Thinner Back

You must lose weight all over to slim down your back.
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Excess fat on your back often accompanies fat distributed in other areas of your body. To get a thinner back, you must address your body as a whole. Sticking to a healthy, calorie-reduced diet can help you safely lose one-half to 1 pound weekly by cutting 250 to 500 calories each day. As you do this, you can add to your total-body weight loss and tone your muscles for a thinner-looking back.

    Engage in cardiovascular exercise for at least 300 minutes each week to lose weight all over and on your back. Burn 250 to 500 calories daily to lose one-half to 1 pound weekly, in addition to the weight lost through diet.

    Participate in forms of cardio exercise that engage the back muscles so you can slim and tone them while losing weight. Play tennis, use the rowing machine at a health club or swim for one hour to burn approximately 500 calories.

    Tone your back muscles for a thinner-looking back with kettlebell squats. Stand with your feet about 3 feet apart and bend your knees into a slight squat. Hold the kettlebell between your thighs to get into the starting position. Remain in squatting position while lifting both arms to chest level with your arms parallel to the floor and your elbows pointing away from your body. Return to the starting position. Do 12 to 25 kettlebell squats, three times weekly.

    Work your back and core muscles to get a thinner, more sculpted back. Perform 10 Superman exercises, three times weekly. Lie on the floor with your arms resting by your sides, palms facing up. Rest your chin on the floor to get into the starting position. Extend your arms up and behind you while lifting your chest and legs at the same time. Hold the position for a count of two, and then lower with control.

    Use dumbbells to tone your lateral back muscles -- the mid- to upper-back muscles that form a "V"-- to contribute toward your thinner-looking back. Stand with your feet hip-width apart and hold a dumbbell in each hand. Get into the starting position by bending your knees slightly and raising the dumbbells to shoulder level. Raise the dumbbells toward the ceiling and bring them together over your head before lowering to the starting position. Repeat 12 to 25 times, three times weekly.

    Things You'll Need

    • Kettlebell

    • Dumbbells


    • Meet with your doctor to discuss your weight-loss plans before you begin. Perform full-body strength-training exercises two to three times weekly to build muscle and increase your calorie burn. This will help you lose weight all over and on your back, while toning your entire body.

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