working out my back Options

[manny-the-dino]

okay so i bought this prom dress.
this is my dress.
except it's in "steel" (the third color; it's a shade of purple)


link here

& it fits well. except for the fact that from the back, i have like pockets of fat hanging out from where it goes around my arm. i hope i make sense. here are pictures of what i mean & want to tone:

& i was wondering what exercising techniques i can use to tone down that fat. i do exercise. i run about 2-2 1/2 miles almost everyday in 30 minutes & then come home to do some weights & work on my abs. my prom is may 22 so i have a little over a month. any tips, girls?
thanks.

[Tung]

Yeah, it's understandable Manny. Well I guess, you could always try the ball technique where you lay on that big rubber bouncy ball, and lay on your back on it, and try stretching. That's the only exercises I know that works out your back.

In terms of toning up your abdominal section and removing fat from your back, this just simply comes down to really fine tuning your diet and eliminating all the excess and empty calories from your daily intake.

I would recommend a general "clean" diet to adhere to. I would focus on lean protein sources (chicken breast, turkey breast, egg whites) and non-white starchy carbs such as brown rice, whole wheat pasta and boiled red potatoes. If you can eat these starchy carbs and keep your body fat down, then enjoy them!

Along with a very clean diet and proper cardio, you also want to directly hit your abs with different exercises. here are some to try out.