Steps

• 1). Strengthen the back muscles. Strength-training exercises that specifically target the back can help tone the muscles there and improve the overall appearance of the area. Denise Austin, fitness guru and author of Sculpt Your Body with Balls and Bands, recommends using an exercise ball to perform moves such as back extensions, reverse back extensions and back stretches. For best results, do two sets of 15 repetitions per exercise, three days a week. If you're not into strength training or have trouble lifting weights, try yoga or Pilates. These programs emphasize core strength in the abs and the back.
  
  
• 2). Adopt an effective cardio routine. You need consistent cardiovascular exercise to burn off the layer of fat covering your back. "There is not a way to 'spot reduce' these fatty areas," says exercise physiologist Gerald Endress, fitness director of the Duke University Diet and Fitness Center in Durham, N.C. "Our body will decide where it wants to store fat." Focus on consuming fewer calories and burning more energy through exercise several times a week. If you've been doing the same exercise routine time after time, try shaking up your regimen with different activities or sports, or with interval training. You'll keep your muscles challenged while keeping boredom at bay.
  
  
• 3). Perfect your posture. Posture plays a huge role in how you look and how you present yourself. The simple act of standing and sitting up straight not only makes you appear slimmer, it also leads to less back pain, less stress on the joints and more energy due to increased circulation, according to the Seattle Times online. Make a conscious effort to sit up straight with your shoulders back and relaxed. This can help improve the appearance of back fat while you work to eliminate it.
  
  
• 4). Try a support garment. Otherwise known as compression garments, girdles or shapewear, garments designed to smooth and support the figure can have great benefits besides just the temporary figure improvement. Compression garments made of spandex or Lycra help promote blood flow to the muscles for increased results from exercise. These garments also support the muscles of the back for reduced back pain, while temporarily eliminating and smoothing the appearance of back fat while you wear them, according to Sherry Nelson, Health and Wellness consultant for SureLookGood.com.