5 Effective Exercises To Reduce Side Fat Fast

Have you been struggling to get rid of that side fat but are unable to? Do you wonder what kind of exercises can help you remove side fat quickly and effectively? Side fat does look very unappealing and is generally the first to appear and the last to go.

What if there are certain super-simple exercises that can help you get rid of side fat faster than you had thought? You would love it, wouldn’t you? Wondering how to reduce side fat by exercise? Then you got to read this post and try out the top exercises that can kick off that side fat real fast!

1. Stability Ball Leg Extensions:

Performing leg extensions helps you work your lower belly, but doing it on a stability ball just makes it way more awesome. Stability ball leg extensions stimulate the muscles in your lower back while engaging the core muscles. This improves core strength and increases core stability too.

  • With the stability ball underneath your hips, begin on all fours.
  • Slightly lean forward to ensure that your feet are an inch off the floor and extend your legs.
  • Slowly lift your legs with your toes pointed until they are parallel to the floor.
  • Lower your legs and return to starting position.
  • Make sure you don’t bend your knees during the entire rep.
  • Perform 2 sets of 10 reps.

2. Lying Superman:

Lying superman is excellent for the lower back muscles. To perform a lying superman:

  • Lie face down with arms and legs extended.
  • Slowly lift your right arm along with your left leg.
  • Return to starting position and repeat by raising your left arm and right leg.
  • Bring your arm and leg down to starting position very slowly and keep alternating sides.
  • Perform 3 sets of 15 reps on each side.

3. Side Planks:

When it comes to working your obliques, side planks can be a real treat.

  • With your elbow supporting your body, lie on your right side and extend your legs. You can keep your upper foot on top of the other or in front of it if you’re having trouble maintaining a steady position.
  • Raise your left arm toward the ceiling and gently lift your hip off the floor with your spine straight.
  • Maintain this position for a count of 30 and lower your hip to starting position.
  • Perform 10 reps each side holding for 30 seconds.

4. Bird dog:

This exercise improves muscle coordination and balance, thus making it easier to keep your spine stable while performing everyday moves such as running, walking, lifting and carrying. In addition, it works your hamstrings, lower spine, upper back and your glutes.

  • Start on all fours with your knees hip-width apart right under your hips.
  • With your hands shoulder-width apart and flat on the floor, squeeze your abs by sucking your belly button in toward the spine. Avoid arching your back and rotating your hips. Your spine should be neutral throughout the entire movie.
  • Extend your arm straight ahead and your right leg back.
  • Hold in this position for a count of three or as long as possible.
  • Perform 5 to 8 reps per side.

5. Stability Ball Russian Twists:

The stability ball is the star for today and all for good reasons. Stability ball Russian twists work the oblique muscles in the body while engaging your abs and lower back.

  • Grab a medicine ball with both hands and sit on the stability ball. Walk Your feet forward until your head, shoulder blades and neck are supported by the stability ball.
  • Form a bridge position by lifting your hips up and extend your arms upholding the medicine ball right over your chest.
  • Then bring your arms parallel to the floor by twisting your trunk to the right.
  • Slowly twist to the center and return to starting position.
  • Repeat with your other side and return to the initial position.
  • Perform 3 sets of 12 reps per side.

source: http://infohealthtips.com

8 Simple Exercises to Get Rid of Bra Bulge

Even the fittest women get sensitive about the annoying bulge that peeks out of the sides of a bra, through the sleeve of a tank top, or over the neckline of a strapless dress. But if you want to feel more confident in any armpit-bearing outfit, perform the exercises below, When you put on your bra, are you horrified to wear a fitted shirt over it? Do you loathe the idea of putting on a bathing suit top because of the bulge that appears on your back?

Bra bulge, the fat that pours out above and below your bra straps, is something that many women experience and completely dread; in fact, it can make women so self-conscious that they insist on wearing loose-fitting clothing in order to hide that unsightly back fat. To see results, work up to four sets of 12 reps of each exercise, and tack a few of them onto your regular strength-training routine. Or, complete the entire routine in the order below a few times a week.

1. Straight Tricep Kickbacks:

How to Do:
  • Stand with feet shoulder width apart, arms relaxed at your sides and holding a 2-5-pound weight in each.
  • Weights should be held far enough away so that they don’t hit your thighs. If they do, narrow your stance.
  • Bend forward at the hips, keeping a completely straight spine, until you are about halfway to 90 degrees.
  • Next, extend both arms as far back behind you as you can, with arms straight and elbows locked.
  • Hold for a beat, then return arms to the base position. Repeat this movement for one minute.

2. Bent Over Row:

How to Do:
  • Bend 90 degrees from your waist, your back straight, your knees slightly bent and your feet shoulder-width apart.
  • Hold a weight in each hand, your palms facing your legs.
  • Bend your elbows, raising the weights up while squeezing the shoulder blades together.
  • Hold, and then return to the starting position. Repeat 10 times.

3. Pull Down Band:

How to Do:
  • Sit on a chair or stand with your feet shoulder-width apart.
  • Hold tightly the band with your hands over your head keeping your elbows slightly bent.
  • Your right-hand remains in the same position (anchor hand) while you lower your left hand to your side at 45 degrees.
  • Pull your left hand down until it reaches chest height. Hold, and then return to the starting position.
  • Repeat 10 times and switch sides.

4. T-Raises:

How to Do:
  • Stand with your feet hip distance apart while holding a dumbbell in each hand.
  • Bend at your knees and lean forward while keep your back straight.
  • Hold the weights in front of you with your palms facing forward and then move your arms to the sides, forming the shape of a T.
  • Bring the weights up to your shoulders and lower them. Do 15 reps.

5. Incline Dumbbell Fly To Press:

How to Do:
  • Lie down on the incline bench and keep your feet flat on the floor.
  • Create a hammer-grip position by holding the dumbbells in your hands.
  • Stretch your arms in front of you with the elbows straightened and palms facing each other.
  • Keep the arms straight and open them out gradually to both of your sides until it creates a mild feeling of stretch across the upper body.
  • Your arms should be at right angles with your body and palms should face up during this step.
  • Now, pull both your arms back and hold them up to return to the initial position.
  • Again, open out your arms to both sides of your body by bending the elbows at 90-degrees.
  • Press them back to the initial position, while squeezing the dumbbells together. Return to the starting position.

6. Dumbbell Shrugs:

How to Do:
  • Grasp a dumbbell in both hands, extend your arms at your sides and face your palms to your body.
  • Raise your shoulders up as high as you can — imagine bringing your shoulders as close as you can up to your ears.
  • Pause one second and slowly lower your shoulder down to the starting point.
  • Do this eight to 12 times and complete three sets.

7. Inverted Rows:

How to Do:
  • Get under a barbell that is resting on a weight stand.
  • Place your hands a little wider than shoulder width.
  • Using an overhand grip and with feet flat on the floor.
  • Pull yourself up off the ground, touching your chest to the barbell.
  • Do 3 sets of 10 repetitions.

8. Push-Up Rotation:

How to Do:

  • Start in a plank position, with your shoulders over your wrists and your legs out behind you with your feet hip distance apart. Pull your navel in, and keep your back straight.
  • As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom for one breath.
  • Raise back up to top push-up position. As you reach the top, keep moving in a fluid motion to side plank position.
  • Release your right arm and raise it to the ceiling, keeping your body in a long diagonal line.
  • Hold for one breath, then move back into plank position.
  • Repeat the push-up, twisting the opposite direction and bringing your left arm toward the ceiling.
  • Return to plank position to complete one rep.
Share this info. Thanks

source: http://infohealthtips.com

8 Simple Exercises to Lose your Muffin Top Fat

Muffin tops can be a bane to your existence. But they aren’t the only ones you should blame. Muffin tops have come into existence for a reason: A lethal combination of junk food and no exercise.

Most women think it is impossible to get rid of the muffin top, but with a strict exercise regime and some balanced food, it is possible to get your slim and trim figure back!

1. Side Bends:

This is a simple move, so it’s best to do a high number of reps. Hold dumbbells to add difficulty.

  • Aim for 100. Start in a standing position with your feet hip distance apart.
  • Bend from your hips toward your right foot, keeping your left hand on your hip.
  • Return to the standing position.
  • Bend toward your left foot, keeping your right hand on your hip.
  • Continue alternating. Try for three sets for 30 reps on each side.

2. Mountain Climbers:

  • Start in a basic plank position, form a straight line from your head to your toes. Shoulders over hands and weight on just your toes.
  • With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. Keep moving each knee towards same side elbow.
  • Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
  • Continue for 1 minute. Repeat 4 times.

3. Bicycle Crunches:

  • Lie on your back.
  • Put your hands behind your ears.
  • Crunch to the left and bring your right elbow in to meet your left knee.
  • Crunch to the right and bring your left elbow in to meet your right knee.
  • Quickly go back and forth between sides as if you’re pedaling a bike.
  • Try for three sets of 30 reps on each side.

4. Push-Up To Plank:

  • This tried-and-true position is classic because it gets the job done.
  • Hold yourself in a push-up position with your hands on the ground.
  • Keeping your torso as still as possible (no twisting), shift onto a plank position with your forearms on the ground, one forearm at a time.
  • Your body should be in a straight line from head to toe.
  • Do this for as long as you can, starting with 30 seconds and working your way up to three minutes.

5. Crunches:

There are many types of crunches and they all help with losing those muffin top and belly bloats. Even though it may not be intense you can still get a good body work out. First is the incline crunch- to do this, simply lay flat on your back on an inclined crunch bench, your hands should be secured behind your neck.

Your lower back should be on the bench while you raise your upper torso as high as possible. You can do this for at least 10 times and then take 5 seconds to break.

6. Leg Raises:

One of the main aims of this exercise is to burn off those belly fats. Start off by laying flat on your back with your arms by your side and your palms flat on the ground. Press your back towards the floor as you lift up your legs around 6 inches from the floor, hold for 30 seconds and then lower halfway, try not to lower them to the ground. Repeat by doing 10 reps of 2 sets.

7. Twist Toes Touches:

Wondering how this helps? Well, it’s pretty simple, your feet should be further apart from your shoulder width, place your hands on your hips and your knees should be straight. Here is the twist – you are going to then touch your left toes with your right fingers and then do the reverse- touch your right toes with your left fingers.
Repeat 15 times and you can go as fast as you can. Whew! What works out?

8. Deep Squat Jumps:

Stand with feet hip distance apart, pushing the butt back as if sitting in a chair while you go down into a squat position and explode upwards into a jump reaching up towards the ceiling. Land in the squat position and repeat. Continue this movement without stopping for the entire 45 seconds.

source: http://infohealthtips.com

9 Simple Exercises to Get Rid of Back Fat

Fat on the body is bad news. It doesn’t just look bad, but these excess pounds bring poor health with it too. It is by now an established fact that obesity can cause a lot of medical conditions, such as diabetes, high blood pressure, heart diseases, stroke, and several others. Several studies and research works have proved this beyond doubt. Obesity can kill self-confidence and bring down morale too, which again can have a long-term negative impact on the mind and the body. But the sad reality is that we see obesity the world over these days. It seems to be getting worse.

Back fat is probably a more serious condition, as we tend to ignore this. That’s because we tend to ignore our backsides. Most people are just worried about their tummy. But that’s not how it should be. We need to know how to get rid of back fat as well with below exercises.

Effective Exercises To Reduce Back Fat:

1. FYI Exercise:

The FYI is one of the fun and easy lower back fat workouts that can be done by almost anyone. The exercise is named FYI because the hand movements mimic the shape of these three alphabets, and it helps to tone all the back muscles at a time – both the upper back and lower back.

How to do it:
  • Lie down on your stomach holding 3-pounds dumbbells in each hand.
  • Lift your chest from the floor by engaging your back and then move your arms up and out to form a
  • T position, next move into a Y position and then change to the I position with arms straight above your head and touching.
  • This move targets the rear delts specifically, which is an important back muscle.

2. T Raise:

The T Raise is an amazing stability exercise that helps to increase the range of motion and strength all through the shoulder, and it particularly targets the sides of the shoulders and upper back region while tightening and toning the back muscles. It is the perfect solution to the problem of how to lose back fat for women.

How to do it:
  • Stand while holding a pair of 2 to 3 pounds dumbbells with your feet placed hip-width apart.
  • Now, bend your knees slightly so that you can shift your hips back and lower your torso till it is collateral to the floor.
  • Bring the dumbbells to close together and turn the palms to face forward.
  • Lift the weights up to shoulder height and then lower them down.
  • Do 15 to 20 repetitions at a time while keeping your core and glutes engaged the entire time.

3. Bridge Knee Lift:

The bridge knee lift is a useful exercise for toning the lower back, butt, hips, inner thighs and hip flexors. This is an amazing body toning workout that requires no equipment, and it shows fast results.

How to do it:
  • Lie on your back with your legs bent and feet placed on the floor, directly beneath your knees.
  • Keep your arms by your sides and lift up your hips and keep it aligned with your shoulders, lower back, and knees.
  • Keep your stomach muscles tightened at all times. Now, raise your right foot off the floor and pull the right knee close to your chest without dropping the hips.
  • Lower the foot slowly to the floor in a controlled movement and then lift the left leg and pull the left knee towards your chest.
  • Lift each leg 20 times; stopping in the middle of your lower back hurts.

4. Upright Rows:

How to do it:
  • Grasp a dumbbell in each hand with a grip that is slightly less than shoulder width.
  • The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.
  • This will be your starting position. Use your side shoulders to lift the dumbbells.
  • The dumbbells should be close to the body as you move it up and the elbows should drive the motion.
  • Continue to lift them until they nearly touch your chin.
  • Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms.
  • Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position.

5. Plank with Lateral Arm Raise:

How to do it:
  • Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
  • Keeping hips as still as possible, lift one arm up to shoulder height.
  • Return to center, then lift the other arm to shoulder height.
  • Draw belly button up and in and keep your body centered. Do 10 reps on each side.

6. Floor Exercise For Back:

How to do it:
  • Lie on your back with your knees bent, and your feet spread out.
  • Arch your back and point your pubic bone towards your feet.
  • Hold for 5 seconds. Relax and flatten your back. While doing this pull your belly button towards the floor.
  • Hold for 5 seconds and then relax. Repeat.
  • Start with 5 repetitions each day. Build up to 30.

7. Elbow Kiss

How to do it:
  • Targets shoulders and chest.
  • Raise arms at your sides to shoulder height, palms faced up.
  • Bend elbows to a 90-degree angle and pull arms together in front of your chest until your elbows “kiss” and forearms touch. Do not raise your shoulders in the process.
  • Slowly return to the starting position by reversing the steps.
  • Do 3 sets of 10-12 reps.

8. Jumping Rope:

How to do it:
  • It might feel like you’re just working your shoulders, Stokes says, but they’re connected to your
    back, so it’s fitting that as well. Plus,
  • it’s a great cardio workout that’ll burn fat all over.

9. Cobra Pose:

How to do it:
  • Lie face-down on a yoga mat with your arms at your side. Keep your palms facing down.
  • Keeping your abs and ‘glutes’ stretched, lift your chest off the floor while inhale slowly, making sure that your navel remains in touch with the ground.
  • Simultaneously raise your arms and back backward, with your palms facing upwards.
  • At the same time, lift your legs a few inches off the floor.
  • Remain in the pose for a count of 3 and come back to the beginning position by exhaling.
  • Aim for 8 to 10 repetitions.

source: http://infohealthtips.com

8 Effective Exercises to Reduce Calf Fat Fast

Large calf muscles can be a result of excess body fat, muscle tissue or genetics. Although there is no such thing as spot reduction, you can use traditional weight-loss methods to remove any excess body fat and fat from your calves.

You can also perform lightweight resistance training exercises to avoid building bulky calf muscles.

1. Squats:

Exercising by doing squats to get slimmer legs is super easy. Squats are extensively useful to burn the fat from your legs. You can try various combos of squats, which yield diverse results. Follow the steps that are mentioned below to perform the squats:

  • Keep your legs wide apart. Let the distance between them be about an arm’s length.
  • Now, bring your butt down, by stretching your arms in the front.
  • See that the critical force is being pushed upon your legs.
  • Now get back to your original position.
  • Repeat this for about 30 times.
  • You can combine squats with simultaneous jumps. You can also make a choice of holding weights or dumbbells in your hands while performing squats. This would help you reduce more fat from your legs while performing squats.

2. Toe Lifts:

Practicing toe lifts is yet another important exercise to lose leg fat. Toe lifts specifically target the calf muscles of your legs and help in toning and making them slimmer and more slender. Here are the steps to be followed:

  • Stand straight with your spine erect.
  • Make sure that there is a shoulder length distance between your feet.
  • Stand on your toes and try jumping but without losing contact with the ground.
  • You can take the support of a nearby chair or table to regulate your balance.
  • You can do these toe lifts as frequently as possible throughout the entire day. You can do this while you are standing at your workplace or anywhere else.

3. Lunges:

Lunges reduce fat from your legs, hips, thighs and at the same time give you a perfect shape. If done
perfectly, these are capable of setting right your posture too. Follow these steps to perform lunges.

  • Stand straight with your feet shoulder’s breadth apart. Straighten your gaze and thrust out your chest perfectly.
  • Put forward your right foot first. Let there be a distance of 2-3 feet in between your legs.
  • Now, lift your left foot in such a way that your toe is in contact with the floor but not your heel.
  • Now, push your hips down and bend both of your knees in the downward direction.
  • At this juncture, make sure that your knees are forming a 90-degree angle.
  • Stay in the same position for about 5-10 seconds based on your individual capacity.
  • Now, get back to your initial position.
  • Repeat the same process this time with your left foot putting forward.
  • Repeat doing these for approximately 10 times on each of the sides or you can do 2-3 sets of 10, as per your choice.

4. Calf Raises With Flat Bends:

This is another workout that would immensely help you out in reducing your leg fat. It is also easy to be practiced. You can greatly modify the intensity of this workout by performing it over a stair. However, you need to be extra careful and cautious while doing it on a stair. So, it is recommended that you initially do it on the floor, but with time and good practice, you can do it on a stair. Follow these steps:

  • Stand flat band and firm on your heels.
  • Rise on the heels of your feet and move down as much as possible.
  • If you are standing on a stair while you are doing this, remember that you are fueling all of your energy into bringing out the best for your legs.
  • Perform 2-3 sets of 10 reps each, for about 3-5 days in a week for mind-blowing results.

5. Leg Roll:

This is another effective exercise that can make you get rid of leg fat with less effort. This exercise can give you good results if you do it properly. So, here are the steps to be followed:

  • Lie on your left side first.
  • Place your right arm on the floor to gain support to balance yourself.
  • Now, raise your right leg.
  • Imagine that your right leg is in a barrel and you have to make use of your toes to push within all that is on your right side, into the barrel.
  • This way, you would be making your leg go up and down and also in circular motions and loops.
  • Do around 60 of such loops or circles.
  • Repeat the same with another leg too.
  • This way, you’d be burning down your leg fat.

6. Seated calf raises:

The aim of this move is to isolate your calves to increase strength. Start with a lower weight and work up.

  • Sit in a sturdy chair with your weight resting across the top of your thighs.
  • Drive your toes into the ground to push the weight upward and bring your heels off the ground.
  • Hold it for a brief moment at the top.
  • Bring your heels back down to the ground.
  • Having the weight on your thighs should assist you in keeping this motion controlled.
  • Perform 3 sets of 20 repetitions.

7. Lunge calf raise:

Elevate the heel of your front foot by driving your toes into the ground. Hold each rep for a brief moment at the top. Be sure to keep your knee on track; do not allow it to cave inward or roll out.

  • Bring your heel back down to the ground.
  • Make sure to keep this motion controlled and keep your core tight.
  • This movement may feel very challenging, as you must also keep your balance with your weight as you perform each repetition.
  • Perform 3 sets of 10 repetitions on each leg.

8. Jumping rope:

Each time you jump, make sure the rope passes under your feet. Focus on keeping your elbows in close to your body, rebounding off of only the balls of your feet (heels should not touch the ground), and finding a breathing rhythm.

Aim to perform 5 sets of 1-minute jump roping with 30 to 60 seconds of rest in between. Feel free to adjust this to a longer time to increase the challenge. You can also attempt double-unders (the rope must pass under your feet two times in between jumps) to make this move more advanced.

source: http://infohealthtips.com


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