5 Simple Exercises for Strengthening Your Back Fat and Love Handles
No one likes love handles or back fat and trying to get rid of those bits is a daunting task. Here is a list of five simple exercises which can help strengthen your back fat and love handles, toning them for a slimmer, more attractive figure.
Getting on all fours on the ground is a great place to start. By pushing the ground away from you and then drawing yourself toward the ground in a slow and steady movement you’ll be flexing and strengthening your love handles. Pull-ups at a gym or your local park are also a great thing to include as part of your routine. You can use an assisted machine for this, or even jump up and down to help give you a little push.
When it comes to back fat, doing a basic yoga position called the cobra is a great way to practice engaging your deeper core muscles. As you safely lift off the ground and arch backwards, you’ll feel your stomach and back strengthening and toning those hard to target places. If you don’t think yoga is for you, then regular planks, both as regular planks or side planks, are a great alternative.
For those of us who need something a bit more portable, anytime, anywhere, I highly recommend elbow planks and elbow crunches. These can be done either lying flat on the ground, or in an inverted position. Elbow planks require you to hold onto your side and really squeeze your stomach muscles, and elbow crunches require you to lift your hands off the ground while lifting and dropping your hips with each movement.
Last but not least, abdominal twists are an excellent way to tone up the sides of your love handles and slenderize those back fat areas. To do this, sit on the ground with your knees bent and your feet flat on the ground. then twist from side-to-side, lightly engaging your lower abdominals to create a tightening feeling around your sides and back.
These five simple exercises may seem simple, but when done regularly, can help tone the hard-to-target areas of your body. And don’t forget to stay hydrated and motivated. When you feel strong and capable from within, you’ll find yourself feeling more confident in your body and able to try more difficult and challenging exercises.
For those ready to challenge themselves further, an upper body Plyometric, Pilates and Yoga based fitness routine is highly recommended. As part of this routine, exercises such as shoulder presses, chest presses, lateral raises and woodchoppers will help to engage those back fat and love handles, with an added challenge of timing and coordination. A combination of standing and seated postures will also work the entire body, with focusing on the core muscles that are so important for back fat and love handles.
Weight training is also a great way to bring tension to those tricky areas of your body. By adding low-weight and high-reps to your routine, you will be able to lightly strengthen the areas that need toning. Accompanied by ab exercises like leg raises, sit-ups and crunches, you’ll start to see results all over your body.
If a workout seems like too much commitment, then incorporating high-intensity interval training (HIIT) into your daily routine can be an efficient way to target those hard-to-target areas. Incorporating cardio exercises like jumping jacks, burpees and mountain climbers for thirty seconds to a minute at a time can be a great way to work out quickly and effectively.
Finally, if you want to really strengthen your back and love handles, then incorporating calisthenics into your regime could be a great plan. Push-ups, pull-ups and squats are all fantastic ways to target your core, but also really focus on maintaining those core muscles from all sides.
There are so many options available to help you target and tone your back fat and love handles. From fancy gym routines to simple exercises you can do anytime, anywhere, with a few small committed exercises, you can get yourself to the point of confidence and pride in your own body. So why not take the time today to start to strengthen your back fat and love handles?
