As we age, it can become increasingly difficult to shed stubborn fat and maintain a strong, toned physique—especially around areas like the back and core. For those over 40, hormonal changes, a slower metabolism, and sedentary habits can make these goals even more challenging. But the good news? Fitness experts agree that with consistency and the right exercises, it’s entirely possible to target these trouble spots effectively.
Trainers swear by a these ‘simple’ moves that not only help banish back fat but also build ‘serious’ core strength—improving posture, balance, and overall muscle tone.
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1. Seated Cable Rows
Seated cable rows can be great for targeting the muscles in the upper and mid-back.
Andrew White, a NASM-certified personal trainer and co-founder of garagegympro.com, says, "This exercise targets the muscles in your upper and middle back, enhancing muscle tone, which can help reduce the appearance of back fat."
How to Do It: Sit at a low cable row machine with a V-handle. Place your feet securely on the platform, and keep a slight knee bend. Keep your back straight, lean back slightly, and pull the handle towards your torso, squeezing your shoulder blades together at the end of the movement. Slowly extend your arms and repeat.
Sets and Reps: Aim for three sets of 10-15 reps.
2. Superman
Although a simple exercise, superman can be an effective workout to tone your low back muscles. This exercise strengthens the muscles along the spine and core, and White says, "This bodyweight exercise engages the lower back and helps improve posture, which can play a role in the appearance of back fat."
How to Do It: Lie face down on a mat with arms extended above your head. Lift your arms and legs off the ground as if you're flying. Hold for a few seconds, then lower back down. Sets and Reps: Try three sets of 15-20 reps.
3. Plank Rows
Plank rows challenge your balance and stability as you shift your weight from one arm to the other. This enhances the activation of stabilizing muscles in both the core and back. Holding a plank position requires significant engagement of the core muscles, including the rectus abdominis, transverse abdominis, and obliques. This constant tension helps strengthen and tone these muscles.
"This exercise engages the deep core muscles and works the upper and middle back. The alternating rowing motion challenges your balance, engaging more stabilizing muscles throughout the core," says White.
How to do it: Start in a plank position with a dumbbell in each hand on the floor. Keep your feet wider than hip-width to maintain balance. Pull one dumbbell up towards your hip while stabilizing your body with the other arm, then lower it back down and repeat on the other side.
4. Bird Dog
This movement engages the core muscles, including the abdominals, obliques, lower back, and glutes, as they work together to stabilize the body. Bird dogs not only target the muscles of the core but also help improve posture, reduce the risk of lower back pain, and enhance overall spinal alignment.
White elaborates further and says, "Bird dogs strengthen the muscles of the core, including the rectus abdominis, erector spinae, and multifidus. They also improve balance, coordination, and spinal alignment, contributing to a strong and stable back and midsection."
How to do it: Start on all fours with your hands under your shoulders and knees under your hips. Extend your right arm forward and your left leg back, maintaining a straight line from your fingertips to your heel. Hold for 10-15 seconds, then switch sides and repeat.
