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Back fat:
Overhead lat pulls.
Rowing (if there isn't a rowing machine available, sit up with knees slightly bent, legs toguether, back leanning towards the back a little, two small weights and do the rowing motion).
Sit on an armless chair towards the edge. close legs together. Bend torso over your knees, drop arms down until hands are a ankle level. Use small weights. Lift your arms out, slightly bend your elbows and bring them up shoulder leve, then back down again (like you were sitting on a butterfly machine. Exept you're doing inverted butterflies)
Stand up, legs shoulder width apart, knees slightly bent. Hold two small weights against your chest. With controled movements use your back muscles to twist from side to side. This movement also works your abs.
To work your lower stomach:
Lay down, legs up and closed toguether. Put hands flat under butt. Lower legs down as low as you can, then bring them back up.
Control the movements. Do not let momentum take over, or you can hurt yourself. Divide the exersices in sets of 3, 8-12 repetitions each set.
It is very hard to do exersices correctly without watching someone do them. I would advice you to purchase the DVD 7 minute abs. It works great and is short. You can get the whole colection at Target (7 minute abs, 7 minute arms, 7 minute legs, 7minute butts) for like $9.99. Also the book "Workout for dummies is very good and explains how to do each exersice correctly and it includes pictures. And it is cheap. I got mine at Cosco for like $10.
Remember that to get results in one area you must also work the muscles opposite to that area. For example, if you want to get great abs, you must also work out your back. If you want great outer thighs you have to work the inner thights etc.
Good luck and a great body for this year
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