4 Efficient Exercises to Get Rid of Excess Fat on the Back & Sides in 21 Days

Each person is different in body and shape and as well as in the way how the body functions. For that reason some people easily gain weight and some not. For instance, daily consumed foods with 2,500 calories for some people is the healthy count of calories offering them optimal function, but for some it is too much leading to weight gain.

Diet is very important for the process of losing weight, and physical activity takes a great role as well, but particularly when you target certain body areas. As you already know certain body areas are more prone to weight gain like the buttocks, belly, arms, or thighs, and because of that you should follow a different sport.

Having a healthy weight depends on the calculation of the body mass index, and the shape of the weight depends on how you feel about yourself. The optimal body mass index can be achieved by restrictive dieting, and the shape depends on the body design that you want to have.

Naturally, you need to have realistic goals of the shape of your silhouette. The difference in weight between the healthy weight and the weight of form is up to 5 kilos.

When dieting you can lose the weight, but still have the cellulite and bulges that can really bother you. In such case you should opt for performing a targeted sport and thus better the body shape.

Hence, we shall present you physical exercises that target the fat on the back and the love handles and at the same time offer the shape that you have always wanted to have. However, in order to see positive results, you need to implement a healthy and balanced diet. These two come in package if you want to have the shape that you have always set it as a goal. If you follow these two, then for sure you will see noticeable changes in targeted areas in only 21 days.

Here are the exercises that will help you to lose the love handles and back fat:

You will need additional equipment for the performance of these movements and that is two dumbbells of 2 to 4 kilos for each hand. The last movement will require only one dumbbell.

  1. Lateral elevation with leaning bust

Lateral elevation with leaning bust

The muscles that you need to use are the ones located at the lumbar region, forearm and trapezius. The performance of this exercise will target your shoulders, more specifically, the posterior beam located at the back, the latissimus dorsi and the triceps.

Here it is how it goes:

Have a dumbbell in each hand and then slightly bend your knees, but still standing. You need to lean the bust forward with a back straight and stretched arms. Now, inhale and spread the arms on each side by tightening the shoulder blades. Make sure to keep your back well arched and then elevate the bust. Stay in the position for a few seconds and then slowly exhale and lower the dumbbells to the floor by controlling the movement. Make 3 sets of repeating the movement 10 to 12 times. You can perform this exercise three to four times per week.

  1. Lateral elevation with circular movements

This exercise targets the back by engaging the muscles of the upper and middle back. For its performance biceps, shoulders and forearms need to be engaged. Plus, it contracts the abdominal and lumbar muscles.

Here it is how it goes:

The initial position resembles the first one. So, start by slightly bending your knees, and then lean with your bust forward in order to create a parallel line with the ground. Ensure to have a straight back. Next, bend your elbows 90 degrees laterally and start performing circular movements in a clockwise direction, naturally holding a dumbbell in each hand. Perform this movement 10 to 12 times, and do 3 sets of it, three times a week.

  1. “Standing butterfly”

This movement targets the muscles around the chest and for that purpose engages the muscles of your shoulders and pectorals.

Here it is how it goes:

For the performance of this movement you need to be in a standing position, and then raise your arms at the shoulders by bending the elbows at an angle of 90 degrees. Next, close the arms in the same position. Perform it always in the same way and focus on its performance while inhaling and exhaling. You should do 3 sets of 10 to 12 repetitions, 4 times per week.

  1. Extension of standing triceps

This one targets the triceps, the muscle of the posterior arm and for its performance you will need to use only one dumbbell. It will tone and strengthen your upper back, chest, and shoulders.

Here it is how it goes:

Hold the dumbbell with both hands and maintain a straight back while keeping your arms in front of you. Position your feet at shoulders’ width apart, and then slowly elevate both hands above your so that your arms are extended up to the ceiling. Next, press your elbows inward, and start bending your arms so that to bring your hands and dumbbell back to your head. Breathe slowly and keep this position for a while. After that, go back to the position with your arms extended towards the ceiling. In the end, return to your initial position. Perform 3 sets of 6 to 8 repetitions, four times a week.


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