One question every performance coach and personal trainer hears sooner or later is: "How can I lose fat from a specific area of my body?"

My response is always the same: "Spot reduction isn’t possible." Your body decides where to store extra fat, and that distribution varies from person to person.

While you can’t spot-reduce fat, you can enhance the appearance of specific body parts by increasing your overall activity to burn more calories than you consume and incorporating strength exercises to develop a sculpted, toned look.

In my 15 years as a doctor of physical therapy and personal trainer on Manhattan's Upper West Side, I’ve worked with a diverse range of clients—from young athletes focused on peak performance to pregnant women prioritizing pre- and post-natal health, and seniors improving orthopedic and neurological wellness.

I’m excited to share these proven bodyweight exercises designed to strengthen and tone your back. As an added bonus, this routine also targets your core, helping to support your spine and improve posture—something most of us could use! Good posture not only supports your health but also instantly makes you look stronger and more confident.

The Side Plank

This is one of my favorite exercises because it’s simple to perform correctly and effective for building trunk strength for all ages.

How to do it:

  1. Lie on one side with your elbow directly under your shoulder and your legs stacked.
  2. Anchor your elbow and bottom foot firmly into the ground.
  3. Lift your hips, straightening your body into a straight line while pushing up through your elbow.
  4. Keep your body aligned—no sagging hips or shrugged shoulders.
  5. Extend the arm not on the ground straight up toward the sky to help stabilize and prevent rotation.
  6. Ensure your hips face directly forward, toward the wall in front of you.

Hold the position for as long as you can maintain good form.

  • Start with 10-second holds and work up to three sets of 60 seconds per side.

Modifications and progressions:

  • Need it easier? Rest your bottom knee on the ground for support.
  • Ready for a challenge? Lift your top leg while maintaining the position for an extra burn.

The Pull-up

Pull-ups are excellent for targeting your back muscles, and they’re highly adaptable for beginners using a band, bench, or stool for assistance. This allows you to reap all the same benefits while building strength.

How to do it:

  1. Grab the bar with your hands facing outward, about shoulder-width apart.
  2. Fully extend your arms and draw your belly button in, engaging your core.
  3. Remember, this is primarily a back exercise, not an arm exercise.

The movement has two key steps:

  1. Engage your shoulders by pulling them down, away from your ears.
  2. Use your back muscles—not your biceps—to pull yourself up by driving your elbows down toward the ground. This will lift your chest toward the bar.

Tips:

  • Use as much assistance as you need to complete three sets of 8-10 reps.
  • Gradually reduce the assistance as you get stronger.

Tracking your progress is key! I’ve seen clients go from barely hanging on the bar to performing traditional, unassisted pull-ups by consistently challenging themselves and reducing assistance over time.

The Inverted Row

This exercise is best performed at the gym with access to a TRX, gymnastics rings, or a barbell set on a weight rack at waist height. It’s a great way to build back strength while maintaining control over the difficulty level.

How to do it:

  1. Grip the equipment with your palms facing away from you, shoulder-width apart or slightly wider.
  2. Lean back to create tension and walk your feet forward, positioning your body at an angle.
  3. Straighten your body into a plank-like position, keeping your core engaged.
  4. Pull your chest up toward your hands while keeping your heels on the ground.
  5. Focus on squeezing your shoulder blades together during the pull, but avoid shrugging your shoulders.

Adjust the intensity:

  • The more you walk your feet forward, the more horizontal your body becomes, making the exercise harder.
  • Keep your body aligned—don’t let your hips sag.

Goal:

  • Lift as high as possible with proper form, then slowly lower back down.
  • Aim for three sets of 8-10 reps.

This versatile movement is perfect for building strength and can be easily adjusted to suit your fitness level.

Seated Push-ups

This exercise is deceptively challenging but can be done almost anywhere with a sturdy surface.

How to do it:

  1. Sit on a hard bench or chair with a small pair of dumbbells or yoga blocks placed outside your thighs.
  2. Grip the dumbbells or place your hands on the yoga blocks.
  3. Push your shoulders down—away from your ears—to elongate your neck and "unshrug" your shoulders.
  4. Press firmly into your hands to lift your rear end off the bench, holding yourself up with your arms.

Add a march for progression:

  • Once you’re lifted, alternate lifting your knees toward your chest in a marching motion.
  • Aim to march for 60 seconds, or start with shorter intervals and build up.
  • Repeat for three rounds.

Level up:

  • When you’ve mastered marching, try lifting both knees simultaneously. This not only intensifies the challenge for your lats but also gives your abs a serious workout.

This move is perfect for building upper body and core strength, and its simplicity makes it a great addition to any routine.

The Superman

The Superman exercise is an excellent way to strengthen the muscles along the back of your body while helping to combat slouching and forward head posture that many of us struggle with.

How to do it:

  1. Lie face-down on your stomach with your arms extended straight in front of you.
  2. Engage your glutes and tighten your core as you lift your arms, legs, and head a few inches off the ground.
  3. Keep your arms aligned above the level of your head—you’re flying like Superman!
  4. Hold the position for 1-2 seconds, focusing on the contraction in your back and glutes.
  5. Slowly lower yourself back down to the starting position.

Goal:

  • Perform three sets of 10-12 reps.

This simple yet effective exercise is perfect for improving posture, strengthening your posterior chain, and balancing out the effects of sitting or hunching forward throughout the day.

Finally…

It might be tempting to skip over this part, but it’s important: consult a doctor or trainer if you have any questions about starting a new fitness routine. Exercise isn’t a one-size-fits-all solution, but it’s a powerful tool that almost everyone can use to enhance their personal wellness.

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