Exercises to Reduce Belly and Back Fat
Belly fat is more than just an unattractive physical problem, since it can pose a serious risk to your health. Belly fat is a sign that there is visceral fat (fat that lies deep within your belly). An excessive amount of visceral fat causes changes in your body like high blood pressure, high cholesterol levels, and insulin resistance. It can even increase estrogen levels which can lead to higher risk of cardiovascular disease, stroke, breast cancer, type 2 diabetes and colorectal cancers. Women should try to maintain their waistlines at a maximum of 35 inches and men should not allow their waist to exceed 40 inches.
The most difficult thing about losing weight is that you cannot target a specific spot and work to melt away fat from that particular area. It takes well-planned full-body training to burn the fat and notice overall results. Exercise is part of the strategy to eliminate lower back fat, but it’s not the only strategy. All the side bends, torso rotations and bird dogs in the world can’t whittle away your lumbar load. Spot training just isn’t possible — fat loss doesn’t work like that.
How to Do:
- Start by lying on your back.
- Bring your knees up to a 90-degree angle.
- With your feet flat on the floor, lift your buttocks up until your back is in a straight line.
- Hold this position for 10-15 seconds, then slowly lower yourself to the ground.
- Repeat this movement 10-20 times before completing a set.
2. Stability Ball Back Extension:
How to Do:
- Lie curled face down on a stability ball with both feet on the floor and your your pelvis and lower abdomen touching the ball.
- Place both hands at the back of your head.
- Raise your upper body without shifting your feet until your back is straight.
- Don’t arch your back further than a straight position.
- Lower yourself back to the starting position.