7 Effective Exercises To Reduce Side Fat Quickly

7 Back Exercises To Reduce Side Fat Quickly

We all look for new ways to reshape our bodies and reach the figure we’ve always wanted. And, most often, we focus on workouts that target our abs, thighs, and buttocks.

But we forget one important body part: our back. Just because we don’t see it, it doesn’t mean we shouldn’t target it through exercise.

So from now on, make sure to add a couple (if not all) of these back exercises to your regular workout routine to successfully reduce side fat and get rid of those annoying folds.

7 Back Fat Torchers

Perform these simple but effective back exercises regularly for at least 30 days to tone up your back muscles and reduce side fat:

1. Forward Bend

Forward bend exercise

Here’s how to perform the forward bend:

  • Stand straight with feet shoulder-width apart.
  • Lean forward without bending your knees.
  • Try to reach the floor with your palms.

Do three sets of 15 to 20 reps and you’ll tone your back muscles pretty soon.

2. Dumbbell Side Bend

Dumbbell side bend

Here’s how to perform side bends:

  • Stand straight with feet shoulder-width apart.
  • Raise one hand up and put the palm on the back of your head.
  • Grab a dumbbell with the other hand and keep it at your side.
  • Slightly bend your upper body towards your arm with the dumbbell.

Do 3 sets of 15 to 20 reps to get rid of the side fat quickly.

3. Push-Ups

Push-ups

This is one of the best exercises to tone your arms, shoulders, and back muscles. Here’s how to perform them:

  • Get down into a high plank position. This is your starting position.
  • Bend your arms at the elbows and lower your body until it’s slightly above the floor.
  • Return to the starting position.

Three sets of 15 to 20 push-ups are all you need to strengthen your back muscles and reduce side fat.

4. Bow Pose

Bow Pose

Here’s how to perform this yoga-inspired exercise:

  • Lie on your belly with your arms by your sides. This is your starting position.
  • Slightly bend your back, lifting your legs, head, and arms up. Only your belly should be in contact with the floor.
  • Bend your knees and grab your ankles. Your body should form a shape similar to a bow.
  • Take a deep breath and maintain this position for a few seconds.
  • Exhale, relax your muscles and return to the starting position.

Do three sets of 30 to 60 seconds regularly to really challenge your back muscles.

5. Superman

Superman Exercise

Here’s how you can feel like Superman for a few seconds:

  • Lie on your belly with your legs together and arms stretched in front of you. This is the initial position.
  • Slightly bend your back while raising your legs and arms at the same time. Make sure your belly is the only body part that touches the floor.
  • Hold this position for a few seconds, then get back to the initial position.

Do three sets of 30 to 60 seconds and, after a few sessions, you’ll feel like Superman himself.

6. Upper Back Lifts On Stability Ball

Using a stability ball to do upper back lifts.

For this exercise you need a stability ball, so make sure you chose the right size for your height. Here’s how to do this back exercise:

  • Lie on your belly on the stability ball while keeping your feet flat on the floor.
  • Put your hands on the back of your head.
  • Raise and lower your shoulders and upper back without bending your neck.

You want to do three sets of 15 to 20 reps to get a strong, ripped, and folds-free back.

7. Bridge

Glute bridge

This back exercise is one of the most effective ones when it comes to reducing side back fat. Here is how to perform the bridge:

  • Lie flat on your back with knees bent, feet flat on the floor, and arms beside you. This is the starting position.
  • Lift your hips up as high as you can while keeping the shoulders down.
  • Hold at the highest point for a couple of seconds.
  • Lower your hips to the floor to return to the starting position.

Do three sets of 30 to 60 seconds and say goodbye to all those unaesthetic folds.

These back exercises will help you reduce side fat quickly if you perform them regularly. Also, make sure to adopt a healthy diet that will increase fat burning and speed up your transformation.