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 only after that will you see the results all over.

But, what you can do right now is focus your strengthening and toning exercises on the back muscles, to isolate the trouble spots and really define those back 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.

Here are the 8 best exercises that effectively target and tone your back muscles. Pick 4 of the exercises below, with one of them being the cardio based exercise (moves 6,7 or 8 below).

Alright, let’s get to it.

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