10 Fat Loss Exercises (Start Right Now).
Want to lose fat?
It is true that these small beads, it is not super aesthetic ...
Especially when you put on T-shirts and tank tops ...
Are you wondering what to do to lose weight and lose your love handles quickly? Do not panic !
There are effective exercises to strengthen this part of the body that is too often neglected.
We have selected for you 10 easy home exercises to lose fat fast. Look :
1. Make circles with the arms
- Lift your arms.
- Keep them parallel to the ground.
- Make circles forward by tightening the shoulder blades for 45 seconds.
- Rest for 15 seconds.
- Repeat the exercise by doing circles with the arms backwards.
2. Routine back, shoulders with incline and weights
- Stand with your feet parallel, hip-width apart.
- Bend your knees slightly.
- Lean the bust forward, pulling the shoulders slightly back.
- Bend your arms and raise them, tightening the shoulder blades.
- Lower your arms to return to the initial position.
- Do this exercise for 45 seconds and cool down for 15 seconds.
To increase the effectiveness of this exercise, you can do it while holding weights.
Be careful to keep your back flat and straight. You must not arch or bend it.
3. Incline with weight
This exercise is very close to the previous one: same starting position and same movement.
But this time, you have to lift the weights 5 times in a row before reaching out to bring them back to their initial position.
This exercise should be done for 45 seconds in a row and then rest for 15 seconds.
Here too, be careful to keep your back straight and flat: there is no question of bending or arching it!
4. The superman exercise
The superman exercise is an extremely effective core exercise.
- Lie on your stomach, arms and legs straight.
- Keep your arms and legs straight.
- While contracting the abs and gluteal muscles, lift the arms and legs as high as possible.
- Return to the initial position.
- Do this exercise for 45 seconds then relax for 15 seconds.
This exercise will strengthen the lower back.
Warning ! The head remains in line with the back: the neck is in a neutral position.
We must not break the neck. If you ever have pain in the back of your neck, it's because you are straining the back of your neck.
5. The parachute exercise
- Lie on your stomach, arms at your sides.
- While contracting the glutes, slightly lift the chest and shoulders off the ground. The arms are also raised. The feet remain in contact with the ground.
- Bringing the shoulder blades together, bring the arms back to shoulder level by bending the elbows.
- Then stretch your arms forward.
- Return to the initial position.
- Do this exercise for 45 seconds then relax for 15 seconds.
This exercise is the perfect complement to the superman exercise. It works the muscles of the back (square of the loins) and the obliques.
6. The static superman
- We start in the same position as the superman. Then when the arms and legs are stretched and raised, we maintain this position for 45 seconds ... Or more if you can! Breathe regularly throughout this exercise.
- After maintaining the position for 45 seconds, release.
If you don't last 45 seconds the first time, that's okay. Go gradually. You will quickly progress and achieve your goal.
This exercise is very effective for strengthening the lower back and abs.
7. The windmill
- Stand with your legs straight, more apart than shoulder width.
- Rotate the bust to one side until the hand touches the opposite foot. The other hand is stretched out in the air.
- Straighten up and do the same movement on the other side. The goal is to make a big torso rotation.
- Keep your back straight and exercise the abs.
- Do this exercise for 45 seconds and rest for 15 seconds.
8. The inverted elevation
- Lie down on the floor.
- Put your fingers behind your ears, your elbows touch the mat.
- By contracting the muscles of the lower back, those of the glutes and the abs, lift the whole bust as high as possible.
- Hold this position for a few seconds and go back down slowly.
- Do this exercise for 45 seconds and release.
Be careful, you shouldn't just lift your head, otherwise you will put too much strain on your neck. If your neck hurts, you are straining too much.
9. Contract and strain the back
- As for the superman, lie down on the ground.
- By contracting the glutes, abs and soliciting the muscles of the lower back, lift the bust.
- Extend your arms forward.
- Then by tightening the shoulder blades, bend the arms to the sides and bring them back to the body without touching the ground.
- Do this exercise for 45 seconds then relax for 15 seconds.
The goal is to exercise the muscles of the back and shoulder blades. It is an effective exercise for strengthening the upper and lower back.
10. The swimmer
- Start lying on the floor.
- Straighten your arms and legs, then by contracting the abs, lift your chest off the ground.
- Raise the left arm and the left leg at the same time and maintain balance.
- Then do the same on the other side.
- Do this exercise for 45 seconds then relax for 15 seconds.
There you have it, you know how to muscle your back and lose back fat.
Why do you need to strengthen your back?
It is very important to strengthen your back. Of course, there is an aesthetic side, but not only that.
Building your back has a positive impact on your health. According to scientists, one should do exercises that target every part of the back. A muscular and toned back helps to adopt good support, protect the spine and eliminate bulges and love handles.
These exercises will help you achieve these goals. Provided they are well executed! If you are not used to doing them, it is better to be well supervised.
If this is your first time doing them, it is best to do them in the presence of a professional so that they can explain to you how to do them correctly without hurting yourself.
Your turn...
Have you tried these exercises to eliminate back fat? Let us know in the comments if it worked for you. We can't wait to hear from you!
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