5 Exercises You Can Do at Home to Bust Side and Back Fat
Workout at home and finally see those excess fat deposits disappear! Who doesnt want that? You dont need to fork out a missive sum of money for a gym membership. Its true that working out in the gym requires specific machines and that seems much more efficient for effective fat loss. But that doesnt mean you cant acheive your goal if you cant get to the gym. Here are five exercises you can do at home with just basic household objects that will have your body busting that side and back fat.
Theyll require your dedication though; but if you manage to complete these five exercises regularly, youll be saying goodbye to that flab. So lets start our journey to getting a fitter, better-looking body.
1.Side Planks: Working our obliques can do wonders for shedding excess side and back fat. To do a side plank, stand on your left side and place your right foot right on top of the left. Place your right elbow on the ground and make sure your body is in a straight and diagonal line from the heel of your left foot to the top of your head. Your left arm should be placed on your left hip. Keeping your abs engaged, hold this position for 10-16 seconds. Multiple sets of three reps on each side should do the trick.
2.Ground Squats: Working on our glutes can help our lower backs to be tighter and toned. For a ground squat, start with your feet positioned slightly wider than the shoulder-width distance and your toes facing slightly outward. Bring your hips to the back of the room, as you squat with your arms stretched forward, helping to maintain your balance. From the bottom of the squat, inhale and press through your heels to come back to the standing position. Make sure you keep the shoulders down and back and keep the core tight throughout the exercise. If its too hard to go all the way down, scale the exercise by bending your knee only as low as you can. 10-12 repetitions should do the trick.
3.Push Ups: What can we say about push ups? Its one of the most essential exercises out there! Push ups can work to strengthen your upper body and help you lose some of that excess fat. To do a pushup, start off by kneeling on the floor and putting your hands on the mat a few inches wider apart than your shoulders, keeping your back straight. Inhale and slide your body backwards and lower your chest. Exhale and as you do, tighten your abdominals and press back up to the starting position. Do three sets of 10-12 reps.
4.Bicycles: Bicycles are another great exercise for working out our obliques. Lie flat on your back, with your lower back pressed on the floor and your hands either behind your head or crossed on the chest. Lift both legs off the ground slightly and keep them together. Bring your right elbow closer to your left knee as you straighten your right leg and touch your left elbow to your right knee. Keep the movement slow and controlled. Do three sets of 20-25 reps.
5.Clock Lunges: Lunges can be great for the large muscle groups in the lower body. Start standingup with your feet together. Steping forward with your right foot, sink down into a deep lunge. The thigh should remain parallel to the ground and the knee should not touch the ground. As you come back up, press your heel into the ground and bring your left leg forward to meet the right one. Repeat this on your left leg. Do three sets of 10 reps.
Are you ready to start shedding that excess fat around your waist and lower back? If you stick with the five exercises above and push yourself to give your best during your workout, youre sure to see the results you want within a few weeks.
6. High Knees: High Knees can help you target that back fat while also helping you improve your coordination and agility. To performing this exercise, stand with your feet together and your arms up at your sides. With your feet hip-width apart, lift your left knee up to your waist and tap it with your right hand, and then lift your right knee to your waist and tap with your left hand. Do this for 10-20 reps and then take a break. Repeat this for three sets.
7. Heartbeat Jumps: To do a Heartbeat Jump, begin by standing with your head, shoulders and hips in a line. Put your hands by your side and made sure your feet shoulder-width apart. From here, you should jump into the starting position and then land with your feet overlapping each other. Make sure you land softly and keep your core engaged throughout the movement. Start by doing three reps of 10 jumps.
These seven exercises are fantastic for helping you bust side and back fat. The great thing is you can do them all at home. So, no trips to the gym necessary! Whats more, with a combination of proper nutrition and regular cardio, youll take your fat loss journey to the next level and roll towards a healthier you.
8. Arm Circles: Arm circles are great for working your triceps and helping to shed side fat. To do arm circles, stand with your feet apart and your arms outstretched at your side. Start by making small circles with your arms, moving in one direction for 10-15 reps. Then stop and make circles in the opposite direction for another 10-15 reps. Then rest. Repeat this for three sets
9. Shoulder Taps: Shoulder taps are a great core stability exercise and ideal for helping you sculpt your back. To do shoulder taps, get into a plank position and put your hands directly below your shoulders. Reach up with your left hand and tap your right shoulder and then switch arms. Make sure your core remains engaged throughout the whole movement. Aim to do three reps of 10 taps.
10. Tricep Dips: Tricep dips are fantastic for toning the triceps and helping to reduce the layer of fat in the back. To do a tricep dip, start by sitting on the floor and putting your hands about shoulder-width apart behind you. With your feet hip-width apart, lift up your butt off the floor with your arms straight. Keeping your abs tight, bend your elbows and lower your butt to the ground. Once your arms form a 90-degree angle, press back up to the starting position and do three sets of 10 reps.
11. Plank Walkouts: To do a plank walkout, start by standing with your feet hip-width apart. Place your hands on the floor slightly wider than your shoulders and walk your arms out until your body forms a straight line. Slowly walk your hands back in to the starting position and then repeat. To make the exercise harder, you can add a twist by reaching your right arm out to touch your left elbow on each repetition. Do three sets of 10 reps.
So, now that you know these 11 exercises you can bust side and back fat without having to step out of your home. All it takes is your dedication and consistency. The key is to push yourself to give your best during your workouts and to stick to a healthy and balanced nutrition plan. Lets get started and make our way to having a toned and sculpted body!
