7 Best Exercises To Banish Back Fat Over 40

7-Bird Dog

This bodyweight move is a staple for improving spine stability and posture, something that, over time, makes a huge difference in how your back both looks and feels. (Take your workout on the road with the bird dog and these 7 other most effective bodyweight exercises you can do.)

Here’s how to do it:

1) Get on the floor on your hands and knees. Your hands should be shoulder-width apart; your knees, hip-width apart. Brace your core so that your back is as flat as possible, and you don’t tip from side to side during the exercise.

2) From here, lift one arm and the opposite leg, leading with your heel, until they are parallel with the floor. Pause, then slowly reverse the movement to return to start. Repeat on the opposite side. That’s one rep.

Perform 10 to 12 reps, decreasing the rep count if needed to maintain proper form