Get Rid Of Love Handles On Your Back And Sides With The Help Of These 7 Effective Exercises

Nov 20, 2018

When working out, we tend to forget about our backs. Maybe it's because we don't see it when we look in the mirror. Everyone slouches, yes, everyone. This causes the muscles in our back to lack physical activity and it really needs it, just like the rest of your body. When your back has lack of muscles use, you'll start seeing folds appear.

If you're tired of the flab on your back and sides, here's a list of move just for you. Try these exercises over the next 3 weeks and see if you notice a difference. You can even do them right in your own home.

Sets: 3, Reps: 15-20

• Stand up straight and place your feet shoulder length apart.
• Raise hand up in the air.
• Place the other hand on the back of your head.
• Palm will face towards your head.
• With your free hand, pick up a dumbbell.
• Raise it and lower it back down.
• As you are lifting and lowering, make short bends with your body.
• Bend in the motion down towards the arm that is holding the dumbbell.

Sets: 2, Reps: 20-60 Seconds

• Lay on your stomach.
• Take arms up in front of you.
• While bending your back, lift your arms, head, and legs up simultaneously.
• Reach back and take hold of your ankles.
• Breath in very deeply. Hold this position for up to 60 seconds.
• When you breathe out, you can relax the muscles and return to start position.

Sets: 3-4, Reps: 15-20

• Lay on your stomach. Stretch your legs and arms out straight.
• Raise both of your arms and legs up at the same time. Arch your back while lifting your arms and legs.
• Stay in this position a few seconds.

Sets: 1-2, Reps: 3-5 Seconds

This exercise can be very effective in exercising your back. You need to prep before going full on with it. It can be dangerous if you try too hard in the beginning. Don't even attempt a bridge until you have had at least two weeks of other, regular workouts that focus on back strength.

• Lay on your back.
• Your knees will be bent.
• Take your hands and place them with palms facing floor next to ear level.
• Your elbows will be bent with shoulders pointed to the ceiling.
• Press hands into the floor.
• Start with by lifting up your hips.
• Then lift your shoulders off of the floor.
• Keep bending your back as you rise upward.
• Raise your body as high as it will go and then hold for up to 5 seconds.
• Lower your body back down to the floor and return to start position.

Sets: 2-3, Reps: 10-15

• Stand up straight and have your feet shoulder length apart.
• Bend down forward.
• Keep knees straight.
• Go as far down to the floor as possible. If you can touch the floor with your hands, that's great. If you can't, just reach down to the floor as far as you can go.

Sets: 2-3, Reps: 20-30

• Start off in plank position. Make sure you are in a high plank.
• Place your weight onto your arm area while shifting the weight from your feet.
• Bend your elbows and lower your body to the floor. Don't actually touch the floor with any part of your body.
• Raise your body and end back in plank position.
• Be sure not to bend your knees and keep your back straight.

Sets: 1-2, Reps: 12-15

• Lay down on a stability ball, facing down at the floor with your belly on the ball.
• Place your legs shoulder length apart beneath you on the floor.
• Take your hands and place them on the back of head with palms facing your head.
• Raise and lower your upper body.
• Be sure to keep your neck straight to avoid straining it.

Hopefully, these exercises will give you that smooth back you have been looking for. Give it a try. You have nothing to lose, except some flab! Send this on to a friend; maybe you guys can do these exercises together. There's nothing better than a workout partner!

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 by your doctor. Your health is important to us!