What Is the Fastest Way to Get Abs and Get Rid of Back Fat?

The fastest way to create toned abdominal muscles and get rid of back fat is to lose weight and do targeted exercises focusing on strengthening your abdomen and back. Losing fat healthily is not a fast proposition for most people; it requires lifestyle changes that allow you to shed pounds little by little, over time. However, when you make lifestyle changes, the results last. Additionally, you will experience some of the positive effects of your new routine immediately, including gaining energy and the satisfaction of a steady decrease in the size of your waistline.

Weight Loss

To lose back fat and gain a defined abdomen, you must lose weight. Excess fat masks even the most toned abdominal and back muscles. A safe and effective weight-loss regimen includes eating a nutritious diet and increasing physical activity. The fastest way to reach this goal is to replace foods in your diet that are high in saturated fat or low in fiber and vitamin content -- such as fatty animal products and sugary beverages -- with foods that are dense with nutrients and fiber, such as fruits, vegetables, whole grains, nuts and beans. Adding 30 to 60 minutes of exercise to your daily routine will accelerate your metabolism and help you burn fat.

Fat-Burning Cardiovascular Activities

Running and swimming are two high-intensity exercises that are easy to start and burn calories fast, accelerating you toward your weight-loss goal. Creative high-intensity calorie-burning options include jump-roping, scuba diving and fencing. Vary your cardiovascular workout to keep it interesting. Feel free to exceed 60 minutes per day; however, maintaining at least 30 minutes daily is more effective than packing all of your cardio into one or two days.

Abdominal Muscles

Your abdominal muscles include the rectus abdominis, obliques and transversus abdominis. Once you lose the layer of fat that conceals their contours, you will have a better idea of exactly which muscles you want to target with specific exercises to tone and shape your middle. Including your lower back and buttocks in targeted exercises will help you create an overall firm, toned back and midsection.

Abdominal Exercises

Using a large inflatable exercise ball works your abs and back muscles together, maximizing the impact of your workout on your target zones. Moving one direction on the ball activates the back, while moving the other activates the abs. Do 10 to 12 repetitions of a series of five to seven ab- and back-focused exercises on the ball every other day for three weeks to see results. Ab exercises for the ball include bridging: Sit on the ball with your feet shoulder-width apart and your toes pointed forward. Walk your feet forward, rolling down the ball until it supports only your head and shoulders. Don't let your buttocks touch the floor. Exhale, lifting your hips, engaging your abs and buttocks and rolling back up the ball until your body is parallel to the floor in a tabletop position. To tone your oblique abdominal muscles: Lie on the floor on your side with the ball between your feet and your head resting on one elbow. Exhale as you lift your legs and the ball. Inhale as you lower it to the floor. Repeat on the other side.

Back Fat

The bra-line bulge, also known as back fat, can be distressing. According to Dr. Oz, the back muscles contain gaps where fat can accumulate, and sag out, particularly as you and your skin age. A surgical technique called cold sculpting can help remove back fat by freezing the fat, causing it to disintegrate and be metabolized by the body. However, this technique is time consuming, expensive and the same lifestyle changes of a healthy diet and exercise are necessary to maintain your new look.

Back-Toning Exercises

Using the exercise ball, do back extensions: Lie face-down on the ball with your legs extended behind you a bit more than shoulder-width apart. Place your hands on the back of your neck. Exhale, arching your body upward and squeezing your shoulder blades together. Hold for two to three seconds then release. Do arm-leg extensions: Lie face-down on the ball as in the previous exercise and place your hands on the floor. Lift your right arm and left leg at the same time, engaging your back muscles and maintaining your balance on the ball. Hold for two to three seconds, then repeat using the opposite arm and leg.