Upper back fat can be eliminated with a well-rounded exercise routine.
There's nothing worse than getting dolled up for a special evening out only to see that upper back fat is bulging through your clothes. While it is impossible to spot-reduce fat, a well-rounded workout routine can help eliminate upper back fat. Combine cardiovascular exercise, which burns fat in every area of your body, and strength training, which can sculpt and tone your back, with a healthy diet for best results.
Eating a healthy diet not only helps you lose weight throughout your body, including your upper back, it gives your body the energy it needs to function. Eating a well-rounded diet from the five food groups -- fruits, vegetables, grains, protein and dairy -- gives your body the nutrients and calories it needs to maintain overall health. The average woman needs about 2,000 calories from each of the five food groups each day. To lose weight, however, decrease your daily calories by 500 to lose 1 pound a week.
Cardiovascular exercise burns calories and improves lung and heart endurance. Although cardio exercise can't spot-reduce fat in your upper back, it will help you attain an overall slimmer physique and burn off fat in the back and elsewhere. The American Heart Association recommends 150 minutes of moderate physical activity, such as jogging, or 75 minutes of vigorous activity, such as running, each week. You can break up this time into sessions of 30 minutes five times each week, or even several 10- to 15-minute activities each day.
Plank pushups tone your shoulders and upper back, including the latissimus and trapezius muscles. Begin in a plank position, as if you were about to do a pushup. Make sure your hands are directly underneath your shoulders. Energetically drive your tailbone toward your heels to protect your lower back from injury. Come forward to the tips of your toes and slowly lower yourself halfway down, until your elbows are at a 90-degree angle. Keep your core engaged for best results. Hold for five to 10 seconds and push yourself back up to starting position. Repeat three times.
Eccentric chin-ups work your scapulars and lats. Use a bench to stand underneath a pull up bar. Grab the bar, hands facing in and shoulder distance apart. Jump up so that your chest is parallel with your hands, hanging with bent elbows and bent knees. Lower yourself toward the bench to a slow count of five. You are finished when your arms are completely straight. Repeat at least five times.
Shoulder shrugs tone your lats. Grab low weight dumbbells and place your feet hip-distance apart. Keep your arms relaxed at your sides, hands turned inward. Shrug your shoulders up toward your ears, engaging your core to protect your lower back. Hold for three seconds. Release and repeat eight to 10 times.