Say Goodbye to Love Handles and Back Fat With These 10 Exercises

The back rolls located on the sides of the column and under the armpits, or worse, protruding from the bra in women, is a very unsightly defect.

This condition affects both men and women, especially those with an apple-shaped physique. But while we worry about tightening the buttocks and abdominal muscles, before summer we usually do not think about the back part of our body.

To start fighting fat bulges and love handles , these muffin top exercises are recommended for those who are severely overweight, but also for those who tend to accumulate fat on their back and sides.

Say Goodbye to Love Handles and Back Fat With These 10 Exercises

1 – kick boxing

You will need: chair + 2 bottles of 0.5l

1. Stand in front of chair, legs hip-width apart. He holds the bottles in his hands, arms are crossed.
2. Sit on the chair and simulate the movement of squatting, keeping your back straight and pulling in your abdomen.
3. Exhaling perform 4 direct strokes (palms down) alternating to the right and left. Stand back up and repeat this exercise.
4. Repetitions: 3 series of 30 seconds each.

2 – Side dumbbell

1. Start standing with legs slightly apart and bent.
2. Take 2 dumbbells of 1 kg or 2 water bottles and place your arms stretched in front of your body.
3. Bring your upper body slightly forward, back straight and abdomen pulled in.
4. Extend your arms out to your sides and bring them parallel to the floor. Return to the starting position.
5. Repetitions: 3 series of 20 seconds each.

3 – Lunges with trunk twist

You will need: a roller or a broomstick.

1. Stand hip-width apart, hold the roller and raise your arms, keeping your back straight and abdomen pulled in.
2. Inhaling step into a lunge with the right foot and exhaling rotate the torso to the right, “rowing” the roller outward.
3. Push left leg down to return to starting position. Perform this same exercise on opposite side.
4. Keep your balance by pulling your abdominal in during the entire exercise, as the stomach muscles help hold the position steady.
5. Repetitions: 3 series of 30 seconds each.

4 – Biceps kick

1. Stand on your feet with your legs slightly bent.
2. Take 2 dumbbells of 1 kg or 2 bottles of water. Place your arms stretched out in front of your body.
3. Bring your upper body slightly forward, back straight and abdomen pulled in.
4. Pull your elbows up and keep your arms beside your body. Return to starting position.
5. Repetitions: 4 series of 20 seconds each.

5 – Bent Over Lateral Raise

You will need: chair + 2 bottles of 0.5l

1. Sitting with the bottles in both hands, resting your buttocks on the outer edge of the chair and your shoulder blades on the backrest.
2. Trying to keep your back perfectly straight without curving your spine or sticking out your belly.
3. Inhaling, extend your arms above your head and exhaling, perform a side bounce with your arms slightly bent.
4. Do not bend the spine, but open the chest and collarbones wide.
5. Repetitions: 3 series of 20 seconds each.

6 – Trunk rotation

1. Stand wide-legged, shoulder-width apart, and belly tucked in.
2. Hold a 5-pound dumbbell, medicine ball or kettlebell with both hands.
3. Rotate your trunk to the right without moving your pelvis, return to center and perform the same rotation to the left.
4. Repetitions: 4 series of 20 seconds each.

7 – Reverse crunch

1. Lie on the floor and grasp the legs of a piece of furniture without pulling them toward you, but make sure to stretch your arms and spine to the maximum.
2. Inhaling raise your legs slightly bent to 90 degrees without letting your abdomen protrude.
3. Exhaling lift the legs, lift the pelvis off the floor, tense the center of the body and pull the abdomen in.
4. Push the feet up toward the ceiling. As you exhale, strain while tensing the perineum to direct the forces upward. Return to the starting position.
5. Repetitions: 3 series of 10 seconds each.

8 – Jumping jacks

1. Stand with your feet and hands together.
2. Open the legs with a jump and bring your arms up, then return to starting position with another jump.
3. The belly muscles should always be active, with the tummy pulled in.
4. Repetitions: Start with 3 sets of 20 seconds and after a week, try to move to 4 and then 5 sets.

9 – Bench back slings

1. First, stand in front of a bench or table. Put on a few rubber bands and clamp them between your calf and ankle.
2. The more tight they are, the more strenuous this exercise will be. Lie on your stomach, hold with your hands at the end of the bench and stretch your legs to the floor.
3. Inhale and tense your buttocks as you exhale, stretching your legs parallel to the floor without arching your lower back.
4. While maintaining the stretch, inhale and open and close the legs as you exhale.
5. Bring the legs back to the floor and repeat the sequence.
6. Repetitions: 3 times 15.

10 – Superman

1. Lying on the floor with your belly on the ground and arms stretched above your head, inhale and exhale,
2. Raise your right arm and left leg. Count to 5. Return to the starting position. Keep the head low at all times in the back stretch.
3. Repeat this exercise with the left hand and the right leg.
4. Finally, lift both legs and arms at the same time and hold for 5 seconds.
5. String repetitions together: 10. Repeat 3 times.

Keep reading: 4 Simple Exercises To Banish the Bra Bulge and Tone Your Back

Share these back fat  workout with all your friends! They will thank you later when get in shape.