Tuesday, January 23, 2018

Most Effective Exercises To Get Rid Of Lower Back And Sides

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Most Effective Exercises To Get Rid Of Lower Back And Sides

Most Effective Exercises To Get Rid Of Lower Back And Sides


Most of the people just focused on getting the perfect waistline and abs. But simply ignore back fat and sides that look bad. Our back is one of the biggest muscles in our body. In our daily activities such as tying the laces, hunching over a laptop, and Smartphone’s, our backs are constantly being used. Still, people forget about it and back becomes slouch and we get sides.
A well shaped back looks great aesthetical, improves posture and gives you an appealing look. But it, not an easy task to get rid of back fat and side, but there are effective exercises that can help.

Below are the top effective exercises to get rid of lower back and sides.

Forward Bend: 
It is one of the best lower back fat exercises that help you stretch out your back and remove side fat. Nothing helps get rid of folds than stretching them out.  Steps to do forward bend exercise:

Most Effective Exercises To Get Rid Of Lower Back And Sides

1. Start by standing up straight and keep your feet shoulder-width apart.
2. Lean forward without bending your knees.
3. Try to touch the floor with both palms.
4. If you can’t touch it with your palms, just try to touch with fingertips.
5. Try to do 2-3 sets.

Side Bends: 
It is one of the most effective exercises to get rid of lower back and side folds. Here are the steps to do side bend exercise:

Most Effective Exercises To Get Rid Of Lower Back And Sides

1. Start by standing straight with your feet spread wide apart.
2. Raise one hand up and place it on the back of your neck.
3. Try to do 3 sets and 15-20 reps per set.
4. Bend your head towards your arm with a dumbbell.
5. Make short bends toward your arm with the dumbbell.
6. Try to do 3 sets and 15-20 reps per set.

Push Ups: 
Everyone knows how to do push-ups, it is also one of the best lower back fat exercises. To do push-ups;

Most Effective Exercises To Get Rid Of Lower Back And Sides

1. Get into plank position with your hands slightly outside your shoulder width.
2. Shift your center of gravity to your arms.
3. Begin to lower your body until your chest touches the floor.
4. Take a brief pause and return back to starting position.
5. Do 3 sets and 20-30 reps per set.
6. Perform this exercise under supervision until you have mastered it.
7. Do 3 sets and 20-30 reps per set.

Bow Pose: 
If you are at starting point then it is a tough exercise to perform but also best exercise to get rid of lower back and sides. To perform bow pose;

Most Effective Exercises To Get Rid Of Lower Back And Sides

1. Begin by lying flat on your stomach.
2. Pull your arms forward,
3. Bend your back and slowly lift your head.
4. Lift your legs and bring your heels close to your buttocks.
5. Grab your ankles.
6. Inhale and hold the pose for at least 10 to 15 seconds.
7. With an exhalation, relax the muscles, and return to the starting position.

The Superman: 
To lose back fat it is an easy but effective exercise. To do the superman exercise;

Most Effective Exercises To Get Rid Of Lower Back And Sides

1. Start by lying straight down on your stomach.
2. Keep your feet and arms stretched out
3. Raise both legs and arms at the same time, bending your back.
4. Hold this position for 10 seconds.
5. Return to the starting position.
6. Do 3 to 4 sets and 15 to 20 reps per set.

Upper Back Lifts On A Stability Ball: 
You will need a stability ball to do upper back lifts. It is quite interesting and best back fat exercise. Here are the steps to do this exercise;

Most Effective Exercises To Get Rid Of Lower Back And Sides

1. Lie on your belly on a stability ball
2. Fix your legs shoulder-width on the floor.
3. Keep your neck straight.
4. Lift your head while lowering your shoulders and upper back.
5. Hold the position for few seconds.
6. Return to starting position.
7. For best results, do 1 set with 15-20 reps.


These are the most effective exercises to get rid of lower back and sides. But don’t limit yourself; there are many other back fat exercises. The best way is to constantly do exercise and have a healthy diet. You have to dedicate towards your health.

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