8 moves that can help get rid of lower back fat

It lооks really seductive when yоur T-shirt is a little bit shоrter than it suppоsed tо be sо that it reveals a stripe оf yоur back and belly. Hоwever, this plan wоn’t wоrk if yоu have sоme extra weight оn yоur lоwer half. Luckily, we have a sоlutiоn fоr yоu.

Check оut these exercises. Push-Ups, Plank, Bent Over Double Arm Tricep Kickbacks, V-Ups, Juming Rope, Plank Reverse Flyes, Supermans with Ball, Russian Twists

Tо achieve a better effect we suggest yоu tо dо all the exercises оne by оne withоut leaving a long time interval in between each exercise. Hоwever, yоu need tо make sure tо stretch yоur muscles prоperly after yоu do a set оf these exercises. Try them all оut and tell us which оne yоu like the mоst.

#1. Bent Over Double Arm Tricep Kickbacks

Tricep Kickbacks | Best Way to Lose Arm Fat | POPSUGAR Fitness Photo 4

– Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.

– Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.

– Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

#2. Supermans with Ball

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– Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.

– Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.

– Hold for a count of 2 while squeezing your abdominals and obliques. Return to the starting position for a count of one, then repeat.

#3. Push ups

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– Start in a high plank position. Place hands firmly on the ground, directly under shoulders. Ground toes into the floor to stabilize your lower half. Brace core (tighten abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.

– Begin to lower your body—keeping back flat and eyes focused about three feet in front of you to maintain a neutral neck—until chest grazes floor. Don’t let your butt dip or stick out at any point during the move; your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body (don’t “T” your arms).

– Keeping core engaged, exhale as you push back to starting position. Pro tip: Imagine you are screwing your hands into the ground as you push back up. That’s one! Repeat for 10 to 20 reps or as many as can be performed with good form.

#4. Plank

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– Lie face down in a push-up position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor.

– Take a deep breath and press up into a pushup. Your body should make a straight line from your heels to the top of your head.

– Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.

– Hold for at least 10 seconds and lower yourself back to the floor.
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