It seems no matter how much I work out, I still have these little folds in the center of my back. Even when I drop a lot of weight, I still have the same problem. Could it be that I am just not doing the right exercises?

Trying to isolate the muscles in your back can be a challenge. Many people find it hard to tone what they can't see in the mirror. But with a variety of strength training exercises and proper form, you'll be on your way to ironing out those folds! Working your back has some other benefits too: it lessens your chance of back injury, improves your posture, and gives you stronger support for your entire body.

Add the three back isolation exercises described below to your current weight-training routine. Aim for three sets of 8-15 repetitions for each exercise. If you are not already doing a combination of aerobic and strength training, you should start. (Do at minimum of 20 minutes aerobic work three times a week.) Also, take a look at your daily eating patterns. Make sure you're eating a variety of foods -- aiming for a 40-30-30 ratio of carbs, protein and fats. Try to limit your sugar intake and drink lots and lots of water.

1. Opposite Extensions (stretches and strengthens your entire back):
   1. Lie on your stomach with your arms and legs outstretched. Pull your abdominals in towards your spine, as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.
   2. Lift your right arm and left leg a small way off the floor and stretch them to opposite ends of the room. Hold for five slow counts, then slowly lower. Do the next repetition with your left arm and right leg and alternate until you have completed all repetitions.
2. Back lifts (strengthens your lower back):
   1. Lie on your stomach with your palms resting on the floor near your shoulders and with your legs outstretched. Pull your abdominals in towards your spine as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.
   2. Without using your hands, lift your head and chest up off the floor as high as you comfortably can. Your palms will lift a small way off the floor too. Hold a moment until you feel a stretch through your lower back and then slowly lower. Repeat until you have completed all repetitions.
3. Rows (strengthens your upper back):
   1. Stand with your feet straddled front and back about a stride length apart. Hold a free weight or soup can in your right hand and lean forward. Place your left hand on your left thigh for support. Stretch your right arm down.
   2. Bend your right arm until your hand is at waist level and then slowly lower to the start. Once you have completed all reps, repeat with your left arm.

Got a question or comment for Liz? Post it on the Fit by Friday message board!