9 Simple & Effective Exercises To Reduce Belly Fat & Back Fat

9 Simple & Effective Exercises To Reduce Belly Fat & Back Fat
Carrying extra weight in your belly and back increases your risk of heart disease, high blood pressure and type 2 diabetes. While it can be tough to target these specific areas, it is possible to lose fat in these areas with a combination of cardiovascular exercise, strength training and a healthy diet. The back is one of the hardest places to tone and decrease body fat when you’re trying to lose weight. Unfortunately, it’s not possible to “spot treat” any part of your body. Your diet and exercise regimen has to support both toning your upper body and decreasing overall body fat. You can’t just lose weight in one small, particular area of your body. It’s more effective to have a combination of diet and exercise to help tone up your entire back and decrease your overall body fat. Making small modifications to your diet and performing the right type of cardio and strength training can help you get rid of back fat. Exercises To Reduce Belly Fat & Back Fat: 1. Bicycle Exercises: How to do: Lie on your back and legs towards 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. 2. 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. 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. 3. 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). 4. 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 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. 5. 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 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). 6. 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. 7. 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. 8. 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. 9. 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 other side too. 10. 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 if your lower back hurts. Original article and pictures take http://stylevast.com/articles/belly-and-back-fat-workouts/ site