Exercises That Get Rid of Back Love Handles

“Love handles” is the nickname given to the overhang of fat that appears on the sides of your body. When love handles creep around to your back, it can double your frustration. Although exercises can help build muscle definition and burn calories, you also must follow a low-fat, calorie-restricted diet to promote weight loss.

Cardio Work

Any type of cardiovascular exercise will help burn calories, but to get a fuller effect, do cardio that involves your upper and lower body. Rowing a boat or using a rowing machine can help you accomplish this. If rowing isn’t your thing, choose elliptical training, rock-climbing or a climbing machine, swimming or kick-boxing. Aim for 45 to 60 minutes of cardio work per day, four to five days a week.

Underhand Bent-Over Row

These rows work the entire back and are executed with a barbell. Stand with your feet shoulder-width apart, and hold the bar against your thighs with an underhand, shoulder-width grip. While keeping your core tight, bend forward and let the bar hang straight down. When your back is slightly higher than parallel to the ground, pull the bar up to stomach height. Keep your arms tight against your sides, and squeeze your shoulder blades together. Slowly lower the bar back down and repeat.

Reverse Hyperextensions

Reverse hyperextensions are performed with a stability ball and weight bench. Place the ball on the bench, and lie on your stomach across the ball. Grab the edges of the bench firmly to support your body. With your legs straight, raise them until they are slightly higher than parallel to the floor. Slowly lower your legs back down and repeat.

Alternating Supermans

Alternating Supermans are performed with the weight of your body. Lie on your stomach with your arms fully extended in front of your body and your legs straight. While maintaining a tight core, raise your right arm and left leg off the ground as high as possible. After holding for a second, lower them back down, and raise your opposite arm and leg. Continue by alternating sides in a controlled fashion.

Twisting Back Extensions

Twisting back extensions add a variation to regular back extensions. They work your lower-back muscles and also target your obliques. Lie face-down on an exercise ball with your feet braced against a wall. Your hips should be on the ball, just below the top. Place your hands on the sides of your head, lower your body over the ball, and lift yourself back up. As you come up, twist your upper body to your right side. After holding briefly, lower yourself back down, rise back up, and twist to your opposite side. Continue to alternate from one side to the other every time you come up.

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.