We all want to be in great physical shape. Whether we want to admit it or not, we want to be healthy, not just mentally and emotionally, but also physically. However, with a desire to be in great shape, also requires us to exercise well and consistently. But sometimes, because we are so busy in our everyday lives, there is only so much time to set aside and use to exercise. There is a solution to this though.
If you have extra belly fat, and even back fat, that you want to get rid of, there are great exercises to do so! Not only are these exercises useful, but they are time-saving, and you can do it in the comfort of your own home. Here are 7 of the best exercises to help you lose belly and back fat.
1) Burpees
- Get into a squat position.
- With your hands in front of you, kick your feet back into a push-up position.
- Do a push-up.
- Bring your feet back into the same squat position.
- Jump straight into the air as high as you can, keeping your back straight.
- Return into the same squat position.
- Repeat Steps 1-6 20 times.
2) Boat Pose
- Lay flat on the ground, with your hands underneath your knees.
- Focusing on your abs, lift your chest as high as possible, keeping your back straight and legs straight.
- Raise your legs until they are parallel with the floor.
- Hold the position for 15 seconds. You should feel your abs tightening.
- Release and return to lying flat on the ground.
- Repeat Steps 1-5 10 times.
3) Push-ups
- Kneel on the floor on all 4 limbs. Make sure your hands are under your shoulders.
- Stretch your legs all the way back, and keep your hands holding you up.
- Straighten your back, along with the rest of your body.
- Lower your body, keeping your back straight and eyes focused on the floor.
- You should lower yourself until your chest is 1 feet off the ground.
- Then, push yourself back up, focusing on your abs and back muscles.
- Repeat Steps 1-6 20 times.
4) Plank
- Kneel on the floor on all 4 limbs. Make sure your hands are under your shoulders.
- Stretch your legs all the way back, as you would in a push-up position.
- Rest on your forearms in push-up position.
- Straighten your back, along with the rest of your body.
- Making sure your chest does not touch the ground, hold that position for 2 minutes. You should feel your abs tighten as you hold longer.
5) Side-Plank
- Similar to a normal plank mentioned in #4, kneel on the floor on all 4 limbs. Make sure your hands are under your shoulders.
- Start on your side with your feet together, and have your right forearm below your right shoulder.
- Raise your hips until your body is straightened.
- Hold this position for 2 minutes. Do not let your hips touch the ground.
- Repeat this on the left side of your body.
If you continue to work your ab and back muscles, you will lose the belly and back fat that you want, as long as you eat healthy and stay physically active outside your home.
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