Simple strength moves that burn back fat and sculpt a sexy back and shoulders.

To be clear, You can't lose weight only on your back, of course, but you can focus your strengthening and toning exercises on that muscle area. We'll show you how!

The hardest reality about losing weight is that you can’t just circle a specific spot on your body and melt away the fat. It takes smart full-body training to really burn fat, and you’ll see the results all over. What you can do is focus your strengthening and toning exercises on one muscle area to isolate a trouble spot and really define those muscles—which, when combined with cardio (running, elliptical, whatever form you like best and will actually stick with), will give you the results you want.

If back fat is one of your biggest body hang-ups, focusing on strengthening that area is key—and yet, it’s often overlooked. “In general, in terms of lifting and weight training, women neglect their lats and their upper back more than any other muscle group

We’re always more concerned with what we immediately see in the mirror, which is the front of the body. Your back is probably the last part of the body that most women really think about.”

But strengthening your back muscles is incredibly important—and not just for aesthetic reasons.

Working these muscles also improves posture. “Your posture doesn’t just stem from your lower back,” Stokes notes. “It’s the upper back and the rounding of your shoulders, too.” And poor posture, aside from making you seem less confident when you walk into a room, can actually create the illusion of back fat, even if you don’t have it. “The minute you start to focus on your back body, your posture is going to improve,”