Best exercise for back/bra fat

[Aworryingtrend]

Hi all

I'm doing a mix of cardio and resistance (weights) training at the gym 3 times a week. An area I would really like to target is my core- I am doing 100 stomach crunches every other day which does seem to be making a difference and also planks, and the thing where you sort of balance on your bottom and twist from side to side.

I would like to also start targetting my back fat now. I am not overweight but I do seem to carry a lot of weight there. One exercise I am doing is to use hand weights (3kg) and twist from side to side whilst extending each arm alternately- i hope that makes sense, I can't find a pciture online!

What other exercises can I do to target upper back fat?

TIA

[Butterbur]

You can't target fat by exercise. You can't tone fat up - only the muscles underneath it.

If you have more fat than you want on your back, you need to drop your weight a little bit - cardio plus resistance three times a week is a good start. If you reduce your calorie intake a little too, that should help.

[LornaGoon]

Definatley what Butterbur said: you can't target fat, more's the pity.

What you're doing actually sounds great. I like you're plan of having a strong core. One thing you might like to include with your crunches is reverse crunches.

exercise.about.com/od/abs/ss/abexercises_7.htm

It might help you balance the muscles your working on the front of your tummy.

Best of luck.

[Aworryingtrend]

Thanks both- yep I am low-carbing at the moment in conjunction with exercise, its slow-going though! UI am doing reverse crunches as part of the 100 sit ups alternate days, and I ahve signed up for an 'Ab Blast' class at the gym tonight so we will see if that helps!

[ivykaty44]

stability ball is great - kneel on the ball and hold yourself up straight - it took me a couple of weeks to actually kneel on the ball.

Also put your feet up against a wall heels towards the wall and lye over the ball and then pull yourself back up gently - a bit like a seal doing a trick

Go right over the ball like a wheel barrow race - but use the ball to hold your legs and see how far you can go.

lye over the ball back down on the ball and then do weights with your arms - this makes the rest of your body have to balance whilst you are doing the weights, sit on the ball upright and do hand weights, again your body has to balance - then do hand weights and bring your feet off the ground.

The ball is gentle but if used right very effective at touching muscels you didn't know where there, add in soem hand weights and it is really effect, add in your abs class and a couple of body pump classes and you will have an all over workout for your body - rather than the thinking of working on one area

as is said you can't magic fat into anything else, but make sure you are eating enough as if you are doing cardio and there is not enough energy your body will take from muscle if there is nothing to use - timing your exersise to fit in with meal times is a good way of doing this and making sure you give your body protein afterwards - a glass of milk is good no need to buy special drinks.