Exercise is vital for anyone attempting to lose back fat, and there are specific exercises that will help you lose the rolls and get that flat back of your dreams.

Before starting any exercise routine, you should always warm up with a brisk five-minute walk, and stretch for 10 minutes. Keep your body hydrated and go at your own pace. Your body will tell you if you are pushing too hard.

Rows use dumbbells and work the two large muscles on both sides of the back. Stand with your torso tipped straight forward at about a 45-degree angle, holding the dumbbells down. Bring your arms up so that your elbows are parallel with your back and your forearms are hanging straight down. Do two sets of 12 to 16 repetitions.

These exercises are great when just lounging in front of the TV, because all you need is a floor and your body. They target the lower back and should help with that annoying fat that hangs over the top of your jeans. To perform a lower back extension, lie flat on the floor, face down, with your hands behind your head. Lift your chest off the ground as far as is comfortable. Do three sets of 10.

Lie flat on your back with your knees bent at a 90-degree angle and your feet flat on the floor. Lift your buttocks up so that your back makes a straight line. Hold that position for 10 to 15 seconds and then lower your body back to the ground. Repeat 10 to 20 times depending on how long you've been practicing this exercise.

Lie flat on your stomach. Raise your head and one arm off the ground while at the same time lifting the opposite leg. Hold for five to ten seconds and repeat 10 to 15 times.

Assume a position on all fours, meaning placing both hands on the ground and both knees. Lift and straighten one leg behind your body. Hold for 15 seconds and repeat with the other leg. Do this 10 times with each leg.

Lie flat on your stomach with your arms on your sides parallel to your body, so that your hands are touching your hips. Raise your head and chest off the ground as far as is comfortable. Do not strain yourself. Hold for 10 to 15 seconds. Lower your head and shoulders back to the ground. Try to keep your shoulders relaxed and use the muscles in your back. Repeat 10 times.

Assume the "all fours" position. Arch your back so that it makes a rainbow shape, similar to the arch of a camel's back, and hold your head up. Hold for five seconds. Then drop your stomach down so that your back makes somewhat of a "U" shape, similar to a cat stretching, and drop your head down, holding for another 5 seconds. Do this 10 to 15 times.

There's no quick fix for the back fat that has taken years to accumulate. It takes hard work and dedication, but only a little bit of work before you start to see results, and actually enjoy the work.