Shed Side and Back Fat With These Quick and Easy Exercises
Have you ever looked in the mirror and felt frustrated at the persistent pockets of side and back fat that just won’t go away? Pick up any magazine and its clear that sculpted triceps and well-defined lats are expected body goals so why is it so hard to get rid of back fat? Well, the good news is that you dont have to spend hours in the gym; all you need are five simple exercises and a few minutes a day.
You can easily find exercises that target your back fat but if you dont know how to do them properly, the risk of injury is high. Its best to consult a trainer and get a professional plan to ensure that you target your problem areas safely. Start slowly, and with regular practice, youll see the desired results in no time.
Before we jump straight into the exercises, its important to focus on nutrition first. Shedding back fat requires a balanced diet. Focus on complex carbs and lean proteins while avoiding processed junk and unhealthy fats.
The first exercise is the superhero lunge. Stand straight with your feet a hip-width apart and arms at your sides. Keep your back neutral and avoid arching. Take a big step forward, lower into a single lunge, and then return to the original position. Push off your front leg and repeat 10 times on each side two to three sets should do the trick. Making this part of your routine a few times a week will make you look and feel like a superhero!
The next exercise is the bike crunch. Start in the crunch position with your feet raised off the ground. Keep your abs engaged and arms next to your ears throughout this exercise. Cross your right elbow to the outside of your left knee, and your left elbow to the outside of your right knee. Alternate between these two positions quickly. This motion creates a cycling-like movement. Do 10 reps on each side, for three sets.
Another great exercise is the reverse plank with hip dips. Start by sitting on the ground with your legs outstretched and your feet resting on the floor. Use your hands to lift your body and move into a reverse plank position with your arms straight. Now push your hips towards the floor, dip down, and return to the plank. The motion should be slow and controlled. Repeat 10 times for two sets.
These exercises — when done regularly and with proper form — will give you the toned arms and back you seek. So don’t dwell on that side and back fat anymore, start working towards a stronger and healthier you, today!
An effective way to workout your back and reduce fat are exercises like press-up. These can be modified to increase the intensity and challenge your core. To start, get on your hands and knees and slowly lower your chest towards the floor until your arms bend to a 90 degree angle. Push back up and repeat this for 10 reps per set, two to three times a week. Over time you can build up the intensity by bringing your legs closer together or by balancing on one hand.
Another one of the best exercises for back fat is the single arm row, which works the muscles of your back, arms and shoulders. To do this, grab a weight on one hand and start in a bent over position with knees slightly bent and palms facing down. Pull the weight up towards your armpit and squeeze your shoulder blades together at the top. Do 10 reps on each side for two or three sets.
Lat pulldown is another great way of toning your back muscles and reducing fat. Attach the lat pulldown bar onto the cable machine and hold it with an overhand grip wider than shoulder-width apart. Ensuring your elbows stay tucked in, pull the bar down and engage your shoulder blades at the bottom of the move. Do 10 reps and two to three sets for the best results.
Pilates is a great way of toning your muscles and reducing back fat. The move you should definitely try is the superman. Lie down on your stomach and stretch your arms out ahead of you. Lift your chest, arms, and legs off the floor and hold the position for five seconds. Slowly lower yourself back down and repeat 10 reps.
Jumping jacks are perfect for working those shoulder blades and toning the back area. To do this exercise, stand with your legs together and arms rested at your sides. Jump up, spreading your legs and bringing your arms straight above your head. Jump back towards the center with your legs together and arms resting at your sides. Do two to three sets of 20 reps for the maximum gains.
Plyometrics is a great way to increase muscle strength and reduce fat around the mid-section. Lunge jumps are a simple but effective move to add to your workout routine. Start in a lunge position with your right foot forward and left foot back. Bend your front knee and hop up off the ground and switch your leg positions in the air. Land, and repeat 10 reps, two or three sets per side.
Finally, battle ropes are a great exercise to reduce stubborn fat on your back and joints. Grab a battle rope between your hands, and quickly use your arms to move both ropes up and down in alternating waves for 30 seconds to a minute. Rest for one minute in between sets before repeating three times. This move will give your muscles an intense workout and increase your core body temperature to help torch stubborn fat.
