Get Rid Of Back Fat and Arm Fat
Fitness is one of the biggest concerns among people all around the world. People of all ages are gaining weight and becoming fatter due to many reasons. Some of the main reasons behind fatness include genetics, lifestyle, zero exercise, health problems, and poor eating habits. Thus, extra fat can easily accumulate in various parts of the body like arms and back. While your diet plays a major role in weight loss, various exercises can help you in eliminating unnecessary fat faster. To help you better, here are the 10 most effective exercises to get rid of back fat and arm fat.
Pushups
Pushups are one of the most effective exercises to tone and strengthen your complete upper body. Furthermore, pushups help in warming up your body for weight lifting and other strength exercises. The key target areas of the exercise include the chest, back, shoulders, biceps, triceps, and core. To do pushups, get down on the floor facing downwards. Now place your palms on the floor at the sides of your shoulders. After that, lift your body slowly using your arms strength on your toes. Then, slowly lower down your body to touch your chest on the floor. Repeat these steps 20-30 times per set.
Pull-Ups
Pull-Ups are an amazingly effective exercise for building, strengthening and toning of the complete upper body. This exercise targets the chest, back, shoulders, lats, biceps, triceps, and core. Also, it is a very intense exercise as it involves lifting your complete body in the air using your arms strength. To do pull-ups, you need to grip a sturdy rod fixed at least 1-2 feet higher than your height. Make sure to keep your palms facing outwards and your hands should be distanced at a shoulder-width distance. After that, slowly lift your body to touch your chin on the fixed rod. Then, slowly lower your body without touching your feet on the floor and repeat these steps 20-30 times per set.
Standard Plank Pose
Plank is another incredible full-body workout that helps in burning the excess fat from the complete body. Furthermore, it helps to improve body strength, posture, stability, and balance. The standard plank helps in toning and strengthening of the arms, shoulders, back, core, and hips, etc. To do the standard plank pose, get down on the floor on all fours i.e. knees and arms. Now slowly extend your left leg backward, followed by your right leg. After that, lift your body on your arms and toes to form a straight line with your head, back, butt, and legs. Hold this position for 30-60 seconds and lower your body slowly. Repeat these steps 2-3 times daily.
Bent-Over Row
The bent-over row is a great exercise that helps in improving your upper body strength, muscles, and endurance. This exercise targets your back, shoulders, lats, biceps, and triceps. To do Bent-over row exercise, you will need two dumbbells of equal weight. Now stand straight with both feet close to one another and hold one dumbbell in each hand. While looking in the front direction, bend your knees and upper body slightly forward. After that, lift the dumbbells towards your chest by bending your elbows backward. Then, extend your arms back again and do the same steps. Repeat these steps 20-30 times per set.
Pushup Row
Pushup row is a very effective exercise for toning, strengthening, and building your entire upper body. Push up row exercise targets the chest, shoulders, lower back, upper back, biceps, lats, and triceps. Furthermore, it also helps to improve the body’s posture and overall stability. To do pushup row, you will need two dumbbells of equal size. Now place the dumbbells under your shoulders and grip them with both hands. After that, you need to do a pushup and hold the bottom position for 1-2 seconds. After returning to the initial position, bend your right elbow to lift a dumbbell towards your ribs by bending. After that, do the same steps and switch arms and repeat these steps 20-30 times per set.
Mountain Climbers
Mountain Climbers is another incredible full-body exercises that help to tone & strengthen your entire body. This exercise targets the biceps, back, shoulders, triceps, abs, hips, quadriceps, hamstring muscles, and buttocks. Apart from weight loss, mountain climbers also help in improving body posture, stability, and coordination. To do mountain climbers, you need to get down on the floor in the standard plank position. This means that your body should be completely straight & balanced on your arms and toes. After that, you need to pull your right knee up towards your chest and then return it to the initial position. Then, you need to do the same steps with left leg, just like you’re running up a vertical hill. Repeat these steps 15-20 times with each leg per set.
Plank Jacks
Plank Jacks is a great exercise to tone and strengthen both your upper body and lower body. The key target areas of this exercise include arms, chest, lower back, core, upper back, shoulders, abs, and legs. Also, plank jacks help in improving the stability and coordination of the body. To do plank jacks, you need to get down on the floor in the standard plank pose. This means that your head, back, butt, and legs should form a straight line. Then, you need to hop both your feet away from each other and then back to the initial position. Also, it is important to keep your body straight without dipping. Repeat these steps 20-30 times per set.
Wide Grip Lats Pull Down
The wide grip lats pull down helps in eliminating extra fat from your complete upper body. Furthermore, it is a great exercise to build muscles and strength as well. This exercise targets your lats, biceps, triceps, shoulders, back, and forearms. To do this exercise, you need to sit on the bench of the lats pull-down machine in a gymnasium. Now grip the ends of the long bar attached to the machine’s pulley, with palms facing outwards. After that, lean slightly backward and pull the bar slowly towards your chest by bending your elbows. Then, slowly extend your arms to let the bar return to the initial position. Repeat these steps 20-30 times per set.
Underhand Lats Pull Down
Underhand lats pull-down is also a very effective exercise to tone and build your upper body. This exercise targets your lower back, lats, shoulders, biceps, and triceps. To do this exercise, you need to sit straight on the bench of the lats pull-down machine. Then, grip the long bar from the center, which is attached to the pulley. Make sure to keep your palms facing inwards towards you. After that, slight bend backward and bend your elbows to pull the bar towards your chest. Then, extend your arms straight without letting go of the bar. Repeat these steps 20-30 times per set.
Seated Cable Row
Seated cable row is an incredibly efficient exercise to build, tone, and strengthen your upper body. The main target areas of this exercise include lats, forearms, biceps, back, and shoulders. To do seated cable row, sit down on the bench of seated lats machine with both your feet placed on the footrests. After that, grip the handle attached to the pulley of the machine. Now, lean back slightly to pull the handle slowly towards your chest by bending your elbows. Then, extend your arms straight without letting go of the handle. Repeat these steps 20-30 times per set.
That’s all folks!
So these were the 10 most effective exercises to get rid of back fat and arm fat. If you combine these exercises with a healthy diet plan, you can lose the extra fat from your body faster. Also, make sure to do these exercises regularly to get the best results in little time.