Are you ready to say goodbye to side and back fat and hello to a more sculpted and toned physique? Look no further!
In this article, we’ll explore eight powerful moves that specifically target those stubborn areas and help you eliminate side and back fat. Whether you’re looking to rock that sleeveless dress or simply want to feel more confident in your own skin, these exercises are designed to help you achieve your goals.
So, get ready to sweat, challenge yourself, and discover a whole new level of fitness as we dive into these eight moves that will leave you feeling strong, lean, and ready to show off your amazing results!
TRIANGULAR CRUNCHES
- Start by kneeling on your right knee, stretch your left leg to the left side, place your left palm on the surface, and place your right hand on the back of your head.
- Raise your left knee towards your left elbow and do an abdominal crunch.
- Return to the starting position, repeat and then alternate sides.
- On each side do at least 1 minute for a complete set.
BICYCLE CRUNCHES
- Lie on an exercise mat, looking up.
- Place your arms with your hands behind your ears or head.
- You must bend your legs alternately, bringing them closer to the abdomen. Synchronizing the movement of the legs with that of the arms. Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
- Try to do between 10 and 15 repetitions with each leg.
FROG KICKS
- Lie on your back, extend your legs and bring your heels together.
- Next, he brings his legs towards his belly, without separating his heels. Then do the reverse movement to the starting position. That’s a repeat.
- Perform 20 repetitions.
JUMPING JACKS
- Stand with your feet together and hands at your sides.
- In one movement, she jumps her feet to the side and raises her arms above her head.
- Immediately reverse that movement by jumping back to the starting position.
- Do 30 repetitions.
SWIMMING PILATES
- You have to lie face down with your legs straight and together.
- Stretch your arms straight above your head.
- Next, she contracts her abs, and tries to support you only with the abdominal area.
- At the same time he raises his right arm and left leg, while you lower his left arm and right leg.
- Then do the opposite; She raises her left arm and right leg, while lowering her right arm and left leg. You will have completed one repetition.
- Do 10 repetitions.
SIDE PLANK
- First of all, you must lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
- Next, your right elbow should be directly below your shoulder as shown, then contract your core muscles and lift your hips and knees off the floor.
- You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.
PLANK PUSH-UP
- It’s about going up and down on the planks: we place ourselves on the floor, resting our hands and the tips of our feet on the mat. That is the initial push-up position.
- From there we move to the plank position on the elbows, and then we return to the original position.
- Perform 3 sets of 10 repetitions.
SQUAT WITH SIDE KICK
- Stand with your feet slightly wider than shoulder width apart and your chest raised.
- Extend your hands in front to help maintain balance.
- Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
- When you do it, let go, lean to one side and release a side kick. This is a repeat.
- Do 12 repetitions on each side.
