7 Simple Exercises to Get Rid of Fat on the Back & Sides

Extra pounds and fat is something that most of us concern and at some point in life we all indulge ourselves with unhealthy foods that lead to weight gain. Most of us lead sedentary lifestyle that contribute to weight gain, but poor eating habits, long sitting hour can contribute also to back and joint pain, diabetes, and cardiovascular ailments.

The problem is that even when we reach the optimal weight we still need to work on getting a toned body. All those excess pounds have left creases on the back and sides which can be treated if we introduce certain targeted exercises. Their implementation can provide as with toned and firm body.

Once we acquire that toned and firmed body our self-confidence will be on the highest level. Moreover, following a regular physical activity can bring to us enormous benefits for our overall health and well-being.

7 Simple Exercises Easily Done at Home

  1. Side duvers with dumbbells

This movement targets the back and the sides which will help you to remove those unsightly folds.

Take a dumbbell in each hand, and then slowly elevate both arms and keep them high for half a minute.

  1. Squatting movement with dumbbells

This exercise targets the back and the abdominal belt. You need to take your dumbbells with your arms straight and back and then bring the dumbbells to your chest. Perform it 15 times.

  1. Lateral movement of the torso with bullet

This exercise will tone and firm your obliques and abdominals. You need to hold a fitness ball right in front of you and start making lateral movements from left to right. You need to perform 15 repetitions of this movement.

  1. Side crunch with fitness ball

This exercise is perfect for acquiring stronger side abs and for that purpose stretch laterally while holding the fitness ball. Do the same movement on the other side of the body for around 15 seconds.

  1. Swimming

For this exercise you need to lie on the stomach on your yoga mat. Spread your legs a little bit and elevate the bust slightly. Start to elevate the left arm and right leg simultaneously. Then alternate the movement with the right arm and the left leg similarly to the swimming routine. Perform this exercise 15 times. Thanks to its performance you will manage to strengthen the abdominal strap and back, and as well as tone your back.

  1. The sideboard

For this exercise you need to use a wasp waist which will firm up the back. Take a lying position on your side and then rest your body on your arm. You should take a straight and tense posture. Hold this position for 10 to 20 seconds and after that release your body.

  1. Triceps extension in cobra position

For this exercise you need to hold dumbbells. It is a combination of yoga and bodybuilding that targets the back making it stronger. For that purpose, lie on the stomach and bust up to the maximum level. By holding the dumbbells push the triceps back in order to touch the back of the thighs. Keep this position for a while and do 15 repetitions.


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