How to Tone Up a Flabby Back

Tone up back flab with strengthening exercises.
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If you think you only have to worry about fat on your belly, butt and thighs, think again. The back is another area prone to loose skin and flabbiness and can make it difficult for you to feel your sexiest when wearing tanks tops and back-baring shirts. If back flab is your problem, fear not, simply start trying new exercises and adopting healthy eating habits to achieve your best body.

    Step 1

    Burn more calories than you consume if your back flab is back fat and not just flabby skin. You can't spot reduce fat but if you're burning more calories than you're eating on a daily basis, you will lost fat and that means on your back too. Then, when you really work the muscles in your upper body, you will be able to see the difference in your actual muscles instead of having the muscles covered by flabby fat.

    Step 2

    Tone your back with one-arm dumbbell rows. Dumbbell rows tone the biceps, lower back and lats -- the muscles on the sides of the trunk and mid-back. Perform this exercise with a bench and dumbbell at the gym or in the comfort of your own home. Stand next to a bench with your right knee on the bench and the left leg standing on the floor next to it. Bend down to rest your right hand on the bench directly underneath your shoulder while maintaining a straight back. Keep your abdominal muscles tight as you extend your left arm down by your side towards the floor with a dumbbell in your left hand. Bring the left hand and dumbbell up to your shoulder, pushing your elbow straight back as your bring your left hand to the side of your body.

    Step 3

    Add chin-ups to your exercise routine to tone up a flabby back. Chin-ups are a challenging exercise that builds upper-body strength and muscle in the upper back and arms. Muscle has a higher metabolic rate than fat, which aids in increasing caloric burn for fat loss. Do chin ups with a chin-up bar at home or in the gym. Start by standing underneath the bar and raise hands up to assume an under-hand grip with palms facing towards you. Keep your abdominal muscles tight as you lift your body up using your arms and upper body. Pause at the top before slowly lowering down to start position. Repeat until fatigue sets in. Aim to do anywhere from five to 10 reps and progressively increase reps as strength increases.

    Step 4

    Use a stability ball to do push-ups to burn calories and tone muscle. An exercise stability ball adds the additional component of instability which strengthens the core muscles. Do this exercise by lying over an exercise ball on the floor with hands on the floor underneath your shoulders and knees touching the floor behind you. Walk your hands out until the ball is underneath your shins and your body forms a straight line from head to toe. Your hands should be underneath your shoulders as in the full push-up position. Lower your body down towards the floor keeping your elbows by your side and then push yourself back up to start position. Repeat 10 to 12 times for a total of three sets.


    • Eat a healthy diet coupled with a consistent cardiovascular exercise routine to tone your back. Cardio exercise increases the heart rate to raise the metabolic rate which burns extra calories and body fat. A healthy diet is needed to fuel the body for physical activity and should consist of nutrient-rich foods such as vegetables, whole-grains, lean proteins and healthy fats.


    • Consult with a health professional prior to starting a new exercise program that could affect any existing medical conditions.

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