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

Read More

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

Read More

8 Simple Exercises To Reduce Armpit Fat

It’s very embarrassing to have fat deposited in some parts of the body. The most obvious one is the fat in the armpit bra area or at the armpits. The fat deposited is easily visible as when you lift your hands. The fat at armpit bra area annoys as it restricts you to wear sleeveless and deep cut dresses as the hanging fat can be easily visible.

Exercises to Burn Fat At Armpit :

So here are some top 8 armpit fat exercises which can reduce as well as tone the muscles so that the fat would not hang and get tightened.

1. One Arm Triceps:

This exercise helps to burn the accumulated fat in the triceps, the back portion of the arms. This area is prone to easy fat deposition. This exercise not only melts the excess fat in the triceps but also tones it to give a sculpted look to the arms. This is a powerful arm toning exercise.

How to Do:

• Sit on the floor by keeping your legs and feet joined together.
• Keep your hands on the floor shoulder width apart and a foot behind the hips.
• Your fingers should point the hips.
• Bend your knees and keep the feet flat on the floor.
• Straighten your arms and raise your hips. This will put weight on your arms.
• Bend your left elbow and with the help of right arm which is still straight, lower your hips to the floor. Ensure not to touch the floor.
• Now repeat the same move with the other arm.

2. Triceps Dips:

This exercise also helps to give you a pair of super sexy toned arms by working on the triceps. You can perform this exercise at home with the help of a 2 feet height chair or desk. Here the whole body weight will work on the triceps to tone them to the desired level.

How to Do:

• Place the chair or the desk in a stable position.
• Stand in front of the chair by keeping at least 3 feet distance.
• Turn your back and place your hands on the chair or desk.
• The hands should be shoulder width apart.
• Move forward with 3 to 4 steps away from the chair or desk.
• Straighten your upper body and bend the knees to be in line with the chair or desk height.
• Now bend your elbows and lower your body as low as to the ground.
• Come back to the normal position.
• Performing 3 sets of 20 repetitions every day will help you to lose arm fat effectively.

3. Lateral Plank Walk:

Like the one arm triceps exercise, lateral plank walk also tones the muscles of the arms by melting the accumulated fat in the arms.

How to Do:

• Lie on the floor on your stomach and then take the plank position by keeping your hand's shoulder width apart on the floor.
• Keep your legs and feet joined together.
• Your fingers should point outwards and your body should be in one straight line.
• Move and keep your right hand on the left and move your left foot towards left.
• Follow the same moves with the left hand and right foot.
• Return to the initial plank position.
• Pull your abs towards your spine and pelvis.
• Reverse the direction and take 3 steps to the right.

4. Push-Up:

Targeting the pectoral and triceps brachii muscles, push-ups help you enormously to tone your upper arm by burning the fat in that area. The good thing about this resistance exercise is that to perform it you do not need dumbbells, barbells or other equipment’s. Here your body weight plays a major role to melt that stubborn fat accumulated in the arms. This exercise gives you the desired result by working on your triceps.


How to Do:

• Lie on the floor on the stomach.
• Now take the push-up position by keeping your feet together. Keep your hands apart wider than the shoulder width. Your elbows should be straight.
• Now bend your elbow and move your body towards the ground.
• Make sure that your stomach should not touch the ground.
• Do 3 sets of 10 repetitions every day to give a firm and toned look to your arms.
• You can do open push-ups by keeping your hands wider than the shoulder width and close pushups by placing your hands close to each other.

5. Aerolean Push-Up:

This exercise targets the triceps thus works effectively to lose arm fat.



How to Do:

• Lie on the floor on the stomach.
• Now take the push-up position by keeping your feet together.
• Keep your hands apart wider than the shoulder width. Your fingers should point out to the sides.
• Bend your left elbow and tilt your body to the left.
• Come to the center position and then repeat the same move with the right arm.
• Perform this exercise as much as you can to lose arm fat effectively.

6. Counter Push-Ups:

This exercise is almost like normal push-up exercise. But the only change in this exercise is that you need either a platform or a table to perform it.


How to Do:

• Take the push-up position by keeping your hands on the platform.
• Keep your feet together and keep your hands apart wider than the shoulder width.
• Also, keep your back and the shoulder straight to exert pressure on the muscles on the arms.
• Now perform the push-ups and try to complete 3 sets of 20 push-ups.

7. Scissors:

Scissors is an effective cardio exercise, which can help you to lose arm fat and make them look toned and firm. It is named so as this exercise resembles a pair of scissors, which is being and opened continuously.





How to Do:

• Stand straight and keep your hands straight in front of you in shoulder height.
• Now, stretch them to the sides and then bring back in front of you so that both the arms overlap each other like a pair of scissors.
• Go back to the initial position and repeat the moves at least 20 times a day.
• Perform this simple but effective exercise at least 15 to 2o minutes to tone up your arms by burning the deposited fat in that area.

8. Weight Lift:

This is one of the most effective exercises to lose arm fat. This exercise makes your arms stronger and firmer as this exercise needs you to lift some weight by your hands to perform it. This exercise will make your arms look leaner.


How to Do:

• Choose an item from your home, such as a 2.5-liter water bottle, which you can use as the weight.
• Sit straight on a chair and hold the 2.5-liter water bottle with both the hands and lift it over your head.
• Keep your arms straight by holding the water bottle.
• Now lower the water bottle by taking it behind your back.
• Lower the water bottle as low as you can.
• Now slowly move the water bottle up above your head by holding it in both your hands.
• Move the bottle as slow as possible as the slow movement will tone your arms more effectively.
• Perform 3 sets of 20 reps of this exercise daily.

source: http://infohealthtips.com

Read More

8 Exercises to Get Rid of Back Pain

Back pain is one of the most persistent, chronic pains we must deal with in our lifetime, and we’d be hard pressed to find someone who hasn’t had to deal with it from time to time. That is why it’s important to work on the right areas and muscles that not only prevent muscle pain by lowering the stress on our back and lower back areas but also help to alleviate the pain that comes with it.
Here are eight simple yet effective exercises you can perform a few times a week to protect your back in the present and in the future.

1. Standing Hamstring Stretch:

• Put the heel of one leg on a stool about 15 inches high. Keep your leg straight. Lean forward,
  bending at the hips until you feel a mild stretch in the back of your thigh.
• Make sure you do not roll your shoulders or bend at the waist when doing this. You want to stretch your leg, not your lower back.
• Hold the stretch for 15 to 30 seconds.
• Repeat with each leg 3 times.

2. Knee to Chest:

• Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor.
• Keep your lower back pressed to the floor, and hold for 15 to 30 seconds.
• Then lower your knee and repeat with the other leg.
• Do this 2 to 4 times for each leg.

3. Spinal Stretch:

• While on the floor with your left leg extended straight, pull your right knee to your chest (as in exercise #2), then put your right arm out to the side.
• Next, use your left hand to slowly pull your right knee toward your left side so that your right foot rests on the back of your left knee.
• Finally, turn your head toward your right side.
• Hold for 20 seconds, then reverse the movements and repeat.

4. Quad Opposite Arm-Leg Raise:

• Balance your body on your hands and knees, with hands located shoulder-width apart and slightly forward, and knees below your hips and slightly apart.
• Lengthen your right leg and left hand simultaneously.
• Return to the base position and do the same with the other side (Lengthen your left leg and right hand simultaneously).

5. Bridging:

• Lie on your back with knees bent and just your heels on the floor.
• Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line.
• Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds.
• Repeat 8 to 12 times.
• Avoid arching your lower back as your hips move upward.
• Avoid overarching by tightening your abdominal muscles prior to and throughout the lift.

6. Calf Stretch:

• Stand facing the wall while both hands on the wall for support.
• Place one leg behind you, keeping the knee straight.
• The front leg will be bent slightly.
• Press your back heel down towards the ground.
• Hold for 10 seconds and repeat with the opposite leg in people with osteoarthritis knee should not bend over 90 degrees.

7. Press Up:

• Lay on the floor leaning on your bent forearms.
• Then press your hands to stretch your back.
• Try to tighten your abdominals while doing this exercise.
• Keep your head and neck in line with the rest of the spine.
• Hold for a few seconds, rest briefly and repeat 5-10 times.

8. Side Step Squat:

• Stand tall with your feet together and hands on your hips.
• Step your right foot to the right, so your feet are just wider than shoulder-width apart.
• Bend your knees and drop your butt back and down to lower into a squat.
• Straighten your knees and bring your foot back to the starting position. Repeat with the other leg.

source: http://infohealthtips.com

Read More

9 Simple Exercises to Reduce Belly Fat at Home

Are you having a hard time trying to fit into the dress you bought last year? Is stomach fat giving you trouble sleeping? If the answer is yes, then you may want to implement some changes in your lifestyle to address it. Stomach fat can result in negative effects on your health if it is not addressed at the right time. For sure, belly fat does not look good on you aesthetically. But the more important reason for you to address it is its long-term effect on your health. You should also want to read this article on why you may not be losing belly fat.

Arguably the best way to lose stomach fat is exercising. If you are really serious about losing weight, you may need to put in an hour of exercise in your everyday routine to target and reduce belly fat. There are some great fat burning ab-exercises and in our article, we’ll show you 9 simple exercises you can do at home and reduce your belly fat naturally.

1. Crunches:

One of the most efficient belly fat burning exercises are the “Crunches”. This exercise effectively targets the fat muscles present in the upper and lower belly region.




How to do?

• Lie down flat on the ground with knees bent and feet on the ground.
• Keep your hands behind your head.
• Inhale deeply and lift your upper chest off the floor and exhale.
• While coming back to position inhale again.
• Do this 10 to 15 times, to begin with.

2. Bicycle Exercise:

The best exercise to lose upper stomach fat is the “Bicycle” exercise. It is simple and easy to perform anywhere without any guidance.



How to do?

• Lie flat on the floor and keep your hands behind your head or on either side of your body.
• Keep your knees bent and slowly lift both your legs from the ground.
• Bring your left knee close to the chest and keep the right leg away.
• Repeat the same with the other leg like riding a bicycle.
• Keep doing this bicycle motion at least 10 to 15 times for an effective workout.

3. Lunge Twist:

This exercise is an efficient exercise to lose lower belly fat quickly.



How to do?

• Stand to keep your legs wide apart.
• Keep your knees in a slightly bent position.
• Lift both your hand keeping them parallel to the ground.
• With your right leg take a big step forward and stay in a sitting position at 90-degree angle with the floor. Keep the left leg positioned backward.
• Now repeat the same exercise with your left leg.
• Twist your torso each time to the left and to the right without moving the legs.
• Repeat this exercise at least 10 times.

4. Hip Lift:

How to do?

• Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
• Inhale and pull your belly button into your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
• Breathe in as you slowly lower your hips to the ground.
• Repeat 10 times.

5. Rolling Plank Exercise:

This exercise is the best abs workout and trains the muscles around the hip, belly, and abdomen.



How to do?

• Lie down flat on the floor with the knees and elbows touching the ground.
• Lift the knees up in straight position keeping the legs supported on the toes.
• Now contract your knees and stay in this position for about 20 to 30 seconds.
• Then begin moving to and fro for the next 20 to 30 seconds. This is called the rolling plank exercise.

6. Straight Leg Raise:

How to do?

• Lie on your back with your legs straight, lock your knees and push the small of your back down to the ground. Point your toes towards the wall, and place your hands under your butt with your palms facing down. This is your starting position.
• Inhale and raise both your legs straight up towards the ceiling, until they form a right angle with your torso. Inhale and tighten your abs.
• Exhale and slowly lower your legs to just above the ground (approximately 4 inches – you want to lower your legs as much as you can without lifting the small of your back.
• You want to keep the small of your back pressed to the floor. Repeat 10 times.

7. Reverse Crunches:

How to do?

• Lie your back with your knees bent at 90 degrees. With your palms facing down, place your arms by your sides for support. This is your starting position.
• With abs contracted and your back pressed into the floor, curl your knees towards your chest as you exhale, your butt may also lift off the floor.
• As you inhale, slowly and with control lower your legs until your feet almost touch the floor.

8. Scissors/ Flutter Kicks:

How to do?

• Lie on your back with your head and shoulders lifted off the floor and your hands behind your head if you need some support for your neck. With both legs extended and toes pointed lift your right leg off the floor so that it is perpendicular with your upper body (keep your lifted leg as straight as you can) and raise your left leg just a few inches off the ground.
• Quickly and with control swap leg positions: Drop your right leg swiftly down so that it hovers a few inches off the ground and simultaneously raise your left leg up towards the ceiling.
• Without pause, alternate back and forth. Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

9. Stomach Vacuum:

If belly fat is what you are targeting, then the stomach vacuum is the best exercise to lose upper belly fat. This exercise is also called the cat stretch exercise.



How to do?

• Go down on all fours like a cat.
• Loosen your abdomen by inhaling deeply.
• Now exhale and tighten the abdominal muscles.
• Stay in this position for about 20 to 30 seconds.
• Repeat this exercise as many times you wish.

Practicing the above-mentioned exercises on a regular basis will deliver results and help in fat loss from the lower belly fat. However, exercise caution and do not overdo any of the workouts.
Above are some of the basics information about belly fat and simple exercises to reduce belly fat. Hopefully, you have discovered some useful exercises for yourself. Share your thoughts with us.

source: http://infohealthtips.com

Read More