While sometimes love handles could look hot in most cases they could graduate to flab on your sides and back. What we don’t realize is that throughout a working day or sedentary life, we slouch, walk incorrectly and sit incorrectly. All these factors and more are contributing to the appearance of folds all because the muscles ion those areas aren’t getting the physical activity they need. Instead it leads to pockets of fat. Here are 7 exercises to get rid of folds on your sides and back fat. Do these exercises for 2-3 weeks and you’ll notice how your muscles will be toned up and the fat of course will disappear.
Stand straight and place your feet shoulder width apart. Lean forward without bending your knees if possible. Try to touch the floor with your hands. Now we know that not everyone is a fitness expert here so give it your best shot and even if you can’t rest your palms on the floor at least try to touch the floor with your finger tips.
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Again while standing straight with feet at shoulder width apart, take two light weighted dumbbells in each hand. Now bend your body at the waist sideways lowering each hand alternately. Do 3 sets of 15-20 reps.
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In plank position shift the center of gravity to your arms. Now while bending your arms at the elbows lower your body and return to initial position. Do 2-3 sets of 20-3o pushups.
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For this exercise you need to lie on your stomach and pull your arms forward. Now bend your back while lifting your head, arms and legs simultaneously. Grab your ankles and inhale deeply. Maintain the position for a few seconds. Now exhale, relax your muscles and return to the initial position. Perform 1 set of 20-30 seconds.
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While lying on your stomach, stretch your arms and legs. Now raise both arms and legs simultaneously bending your back. Maintain the position for a few seconds and return to starting position. Do 3-4 sets of 20-30 reps. An excellent position to burn back fat.
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Lie flat on the ball on your stomach. Your legs should be shoulder width on the floor. Place your hands on the back of your head. Keep your neck straight while raising and lowering your shoulders and upper back. Do 1-2 sets of 12-15 reps.
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One of the best exercises to remove back fat but you should never try it without preparing yourself first. The bridge should be performed only after a few weeks of regular working out with the exercises above. Perform some warm up stretches to condition your body for the bridge position.
Lying on your back, your legs should be bent at the knees. Press palms to the floor above your head. Lift your hips gently. Then lift your shoulders bending your back. Maintain the highest point for few seconds. It isn’t necessary to go all the way like the image but give it your best effort. Lower yourself gently back to the initial position. Do 1 -2 sets of 3 to 5 secs. Even if you cannot perform this exercise, the last 6 exercises are as good enough to burn your back fat.