In fact, when we go to the gym, we usually spend most of our time doing exercises to tone and tighten the areas we think are most noticeable – butt, stomach, legs – but here’s the secret that all the top trainers know, and that is that strong back muscles are not the only key to an overall toned look.
But they are the best defense against pain, injury and poor posture for years to come, so these five fat-burning exercises target all the muscles in your upper body and help you lose side fat, well tone your back and sculpt your shoulders.
You will need to train three or four days a week, doing 1 set of each exercise back to back, with little or no rest between sets, and then resting 1 to 2 minutes after the last exercise, and repeating the full circuit 2 more times (or 3 times total).
You will need a pair of 2- to 3-pound dumbbells, a pair of 15- to 25-pound dumbbells, a resistance band, and a pull-up bar or Life Fitness machine.
5 Exercises to Lose Side Fat and Tone Up Your Back
1- T Raises
You need to do 15 reps.
So first you need to grab a pair of 2- to 3-pound dumbbells and stand with your feet hip-width apart, slightly flexing your knees as you move your hips back. Then lower your torso until it’s parallel to the floor and bring the weights together, palms facing forward. Next, keeping arms straight, raise the weights to shoulder height and then lower again, making sure to engage the core and glutes the entire time.
2- Single-Arm Dumbbell Rows
You need to do 10 reps per side
First, grasp a 15- to 25-pound dumbbell in one hand and stand with feet hipwide apart. Then bend your knees and move your hips backward, lowering your torso until it is almost parallel to the floor and placing your right hand on a wall in front of you for balance. Next, you need to bring the weight up to your chest by bending your left elbow straight up toward the ceiling, making sure to keep your shoulder blades down and together and your core engaged the entire time.
3- Delt Raise
You need to do 10 reps.
You will need to grab a pair of 5- to 10-pound dumbbells and stand with your feet hip-width apart and your knees slightly bent, and then you will need to move your hips back as you lower your upper body until they are almost parallel to the floor. Next, palms facing each other, flex your elbows and raise the weights to shoulder height, concentrating on using your back, not your arms, to raise the weights and then lower them gently. You must keep your core and glutes engaged throughout the movement.
4- Plank with Lateral Arm Raise
You need to do 10 reps per side
You need to come into a straight arm plank with your hands underneath. And then in line with the shoulders, feet slightly wider than hip width apart, you need to keep the hips as still as possible and then raise one arm to shoulder height. Then come back to the center, raise the other arm to shoulder level, and pull the belly button up and in, keeping the body centered.
5- Pushup Holds
You need to do 10 reps.
First, you need to assume a push-up position with your hands slightly wider than shoulder width and your feet hip width apart, and then your body should form a straight line from your heels to your head. Next, you need to bend your elbows and lower your body until you are hovering a few inches above the floor and hold for 1 deep breath, and then press halfway up and hold for 1 deep breath. And then you need to come back down to your lowest point, hold for 1 deep breath, and then come back to your halfway point for another hold.
