8 Simple and Effective Exercises for Belly Fat And Back fat

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Are you having a hard time trying to fit into the dress you bought last year Is stomach fat giving you trouble sleeping If the answer is yes, then you may want to implement some changes in your lifestyle to address it. Stomach fat can result in negative effects on your health if it is not addressed at the right time. For sure, belly fat does not look good on you aesthetically. But the more important reason for you to address it is its long-term effect on your health. You should also want to read this article on why you may not be losing belly fat.

Arguably the best way to lose stomach fat is exercising. If you are really serious about losing weight, you may need to put in an hour of exercise in your everyday routine to target and reduce belly fat. There are some great fat burning ab-exercises and in our article, we’ll show you some 8 simple exercises you can do at home and reduce your belly fat naturally.

Liposuction of abdomen

Back fat:

Back fat is probably a more serious condition, as we tend to ignore this. That’s because we tend to ignore about our backsides. Most people are just worried about their tummy. But that’s not how it should be. We need to know how to get rid of back fat as well with below 8 exercises.

Note: We provide Effective back fat workouts after belly fat workouts below, please read it.

Causes of Belly Fat :

  • Stress
  • Genetics
  • Poor Metabolism
  • Over Eating
  • Dining Late At Night
  • Hormonal Changes
  • Poor Sitting Posture
  • Sagging Muscles
  • Sedentary Lifestyle
  • Drinking Alcohol
  • Immediate Sleep After Meals

Exercises for Belly Fat:

1. Vertical Leg Crunches:

How to do: 

Lie on your back with ankles crossed and extend your legs upwards try to touch your toes with hands shown below in the picture. Do the same as you done crunches. Repeat 10-15 times(3-4 sets).

2. Bicycle Exercises:

How to do: 

Lie on your back and legs towards the floor. Extend right leg upwards by bending your knee and left leg towards the ground. Do this alternatively, this way you feel padding a bicycle. Repeat (2-4) sets with full effort.

3. Rolling Plank:

How to do: 

Take a position on your knees and elbows. Lift up your knees by supporting your legs on toes. This is a plank pose stay for 30-45 seconds. After that try to move front and backward (rolling plank).

4. Side Plank:

How to do: 

Lie down on the ground sideways and lift up the body by supporting your left elbow and left leg. Your hip shouldn’t touch on the floor. Stay for 30-45 seconds. Once you practiced extend time to 1 or 2 minutes. Repeat the same another side too.

5. Reverse Crunches:

Reverse crunches are a strength training exercise that helps to tone and tighten the muscles to reveal a defined belly once the fat is lost.

How to do: 

Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor.

6. Standing Side Bend:

Standing side bend is one of the most powerful exercises to stretch your body and also reduce the waist and belly fat.


How to do:

 Stand vertically on the floor and bend side by side at least try to hold on for 15 seconds each side.

7. Double Crunches:

Most of us know crunches are a right choice to loose belly fat.

How to do: 

Lie on your back with ankles crossed and hands at your ears. Bend your knees 90 degrees almost touching ground floor. Crunch up by raising your knees to your chest and chest to knees 10-15 times(3-4 sets).

8. Twist Crunches:

How to do: 

Lie flat on the floor, keep hands behind your head. Legs towards the ground and lift the upper torso of the right leg and move your right shoulder towards to left torso on the ground. Do this alternatively repeat for 10-15 times(3-4 sets).

Exercises for Back Fat:

1. TYI Exercise:

The TYI is one of the fun and easy lower back fat workouts that can be done by almost anyone. The exercise is named TYI because the hand movements mimic the shape of these three alphabets, and it helps to tone all the back muscles at a time – both upper back and lower back.

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How to do it:

  • Lie down on your stomach holding 3-pounds dumbbells in each hand.
  • Lift your chest from the floor by engaging your back and then move your arms up and out to from a T position, next move into a Y position and then change to the I position with arms straight above your head and touching.
  • This move targets the rear delts specifically, which is an important back muscle.

2. T Raise:

The T Raise is an amazing stability exercise that helps to increase the range of motion and strength all through the shoulder, and it particularly targets the sides of the shoulders and upper back region while tightening and toning the back muscles. It is the perfect solution to the problem of how to lose back fat for women.

How to do it:

  • Stand while holding a pair of 2 to 3 pounds dumbbells with your feet placed hip-width apart.
  • Now, bend your knees slightly so that you can shift your hips back and lower your torso till it is collateral to the floor.
  • Bring the dumbbells to close together and turn the palms to face forward.
  • Lift the weights up to shoulder height and then lower them down.
  • Do 15 to 20 repetitions at a time while keeping your core and glutes engaged the entire time.

3. Bridge Knee Lift:

The bridge knee lift is a useful exercise for toning the lower back, butt, hips, inner thighs and hip flexors. This is an amazing body toning workout that requires no equipment, and it shows fast results.

How to do it:

  • Lie on your back with your legs bent and feet placed on the floor, directly beneath your knees.
  • Keep your arms by your sides and lift up your hips and keep it aligned with your shoulders, lower back and knees.
  • Keep your stomach muscles tightened at all times. Now, raise your right foot off the floor and pull the right knee close to your chest without dropping the hips.
  • Lower the foot slowly to the floor in a controlled movement and then lift the left leg and pull the left knee towards your chest.
  • Lift each leg 20 times; stopping in the middle of your lower back hurts.

4. Upright Rows:

How to do it:

  • Grasp a dumbbell in each hand with a grip that is slightly less than shoulder width.
  • The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.
  • This will be your starting position. Use your side shoulders to lift the dumbbells.
  • The dumbbells should be close to the body as you move it up and the elbows should drive the motion.
  • Continue to lift them until they nearly touch your chin.
  • Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms.
  • Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position.

5. Plank with Lateral Arm Raise:

How to do it:

  • Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
  • Keeping hips as still as possible, lift one arm up to shoulder height.
  • Return to center, then lift the other arm to shoulder height.
  • Draw belly button up and in and keep your body centered. Do 10 reps each side.

6. Floor Exercise For Back:

How to do it:

  • Lie on your back with your knees bent, and your feet spread out.
  • Arch your back and point your pubic bone towards your feet.
  • Hold for 5 seconds. Relax and flatten your back. While doing this pull your belly button towards the floor.
  • Hold for 5 seconds and then relax. Repeat.
  • Start with 5 repetitions each day. Build up to 30.

7. Jumping Rope:

How to do it:

It might feel like you’re just working your shoulders, Stokes says, but they’re connected to your back, so it’s hitting that as well. Plus, it’s a great cardio workout that’ll burn fat all over.

8. Cobra Pose:

How to do it:

  • Lie face-down on a yoga mat with your arms at your side. Keep your palms facing down.
  • Keeping your abs and ‘glutes’ stretched, lift your chest off the floor while inhale slowly, making sure that your navel remains in touch with the ground.
  • Simultaneously raise your arms and back backward, with your palms facing upwards.
  • At the same time, lift your legs a few inches off the floor.
  • Remain in the pose for a count of 3 and come back to the beginning position by exhaling. Aim for 8 to 10 repetitions.

Source: stylevast


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