7 Fun Exercises To Rid Your Life Of That Annoying Side & Back Fat

Jun 29, 2018

 More commonly referred to as the frightful “back fat,” this is the excess fat that many people fight to hide when they try to wear more form-fitting clothing. It forms as folds that begin at the mid-range of your back and spill over onto your sides. This is also the body fat that makes you feel uncomfortable in nearly every bra you try to wear, and hiding it turns into a complete lost cause.

It’s usually in the fitting room mirror when you really get the full effect of it for the first time as you try on a snazzy form-fitting dress for a special event or the brand-new backless blouse styles for the summer season. Adjusting the material of a dress or blouse here and there just won’t do the trick to hide it, and you end up giving up and buying something else that is one size too big to hide it all.

But, there is hope! There are exercises that you can include in your daily exercise routine that specifically help to reduce this additional fat on your back and sides. You can also easily go through the entire 7-exercise regimen at home without using any fitness center machines:

This is known affectionately as the “Superman” pose because it mirrors the way the movie and comic book character looks as he flies through the sky. It works on your back fat, side fat, and “muffin top” as well, and it can even help to reduce any back and neck pain you may be experiencing from the excess weight gain. Technically, though it resembles a plank and should be done in the following way:

• Lie down on your stomach on the exercise mat
• Outstretch both your arms and legs
• Slowly raise your outstretched limbs simultaneously as you gently raise your head off the floor
• Hold this for 30 seconds
• Repeat this motion 3-4 times for up to 20 reps each set

This posture helps to stretch the muscles in your back as well as your chest and is done in the following manner:

• Stand straight with your arms to your side and your feet parallel to your shoulders
• With your knees remaining straight, slowly bend forward, placing your palms flat on the floor
• Do this 2-4 times for up to 15 reps each set

If you are having difficulty placing your palms flat in front of you, you can instead take them to your shins and hold them there.

This is your ultimate exercise to work specifically on your excess weight on the sides of your body as well as helping to alleviate a thick waist. Do this exercise in the following way:

• Stand straight with your feet parallel to your shoulders
• Position one hand cupped at the back of your head
• Use a 5 lb. hand weight and hold it in the other hand as you drop that arm to your side
• Keeping your back straight and looking forward, bend toward the floor on the side where you are holding the hand weight. (only bending at the waist)
• Repeat on each side 3 times for at least 15 reps each set

Although the bow pose appears difficult, it feels so good as you stretch out all the muscles in your back and neck! The bonus with this pose is that it also works on the abdominal muscles as well. Perform this exercise in the following way:

• Lie on your stomach, head down, and place your arms in an outstretched position
• In a simultaneous motion, lift your head and back
• Move your arms to your sides and in slowly backward as you elevate your legs enough so that you can grab your ankles with your hands
• Breathe in and hold the pose for at least 5 – 10 seconds
• Exhale and slowly release to the initial position
• Repeat this one more time and work up to holding the pose for 60 seconds each time

 Many people associate this exercise with gym class in school and dread them. But they work! They work the abdominal muscles and lower half of the body all at once. If you find them a bit daunting at first, you can modify the pose by staying on your knees until you can comfortably lift your body weight off the floor and hold it. Do this exercise in the following way: 

• Lie on your stomach with your forehead to the floor
• Position your palms flat next to your ears
• Slowly lift yourself off the floor and hold yourself up in a high plank position for several seconds
• Gently lower yourself and hold yourself, trying not to touch the floor and hold for several seconds
• Repeat this 2-4 times at approximately 20-25 push-ups for each set

This is the ultimate backstretch, but it is also the least stable exercise for a beginner, so perform it slowly and carefully for at least a week before you fully integrate it into your routine. It is done as follows:

• Lie flat on the floor on your back
• Bend your knees so that the bottom of your feet are flat and parallel to your knees
• Place your palms flatly above your head
• Very gently and slowly begin to lift your hips upward
• Follow this with lifting your shoulders upward as your back slowly bends
• When you reach your maximum bend, hold for at least 5-10 seconds
• Slowly return to a flat position on the floor
• Repeat at least 1 more time for 2-6 seconds

With this exercise, you introduce the exercise accessory known as the stability ball. This helps you to maintain the pose as well as improve your balance over time. Do this exercise in the following way:

• Put the stability ball in front of you as you position yourself on the knees with your back straight.
• Lower your upper body onto the ball
• As you lie flat on the ball, improve your balance by placing your legs at least a shoulder-length apart, touching your toes to the floor
• Connect your fingers together 
• When you feel stable enough, raise your head and upper body off the stability ball
• Hold this position for at least 5-10 seconds
• Repeat this pose at least 2 times at up to 15 reps per set

If you practice this exercise regimen regularly and maintain a healthy, fat-reduced diet, you should see your back and sides begin to shrink within several weeks. Has this routine worked for you? Do you have other exercises that you have added to your regular workout regimen? Discuss them in the comments and help others to lose weight.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!