No woman should ignore the need to exercise her back muscles. Standing tall with that gorgeous solid back looks sexy, conveys an air of confidence, and decreases the likelihood of injury.
This extra weight will slowly disappear without leaving any health consequences, but you also need to know that a workout is ineffective without a healthy diet, so you will need to make some changes in eating habits.
Today’s article will show you 8 of the best exercises for targeting your side and back muscles and burning fat in those areas without the need for expensive gym memberships or time-consuming travel.
For best results, do the exercises exactly as directed.
TRIANGLE CRUNCH
Kneel on your left knee, stretch your right leg out to the side, place your left hand on the floor, and your right hand behind your head.
Squeeze your right knee against your right elbow.
Return to the beginning, repeat, and then switch sides.
BICYCLE CRUNCHES
Lie on your back and raise your shoulders and both legs off the mat.
By crunching to one side, bring one knee and the opposing elbow close together, and fully extend the other leg.
Return to the starting position before performing a crunch to the opposite side.
Repeat until the set is finished.
FROG LEG LIFTS
Place your hands in a plank position above the Swiss ball.
After that, raise your legs and bend your knees.
Start lifting them as high as you can into the air.
JUMPING JACKS
This exercise tones your arms and legs, so stand straight with your feet together and your arms on your waist.
Then, as you go up, jump as high as you can with your hands joining up above your head and your feet spread wide apart.
Return to your starting position and repeat this exercise for one minute.
PILATES SWIMMING
To begin, lie flat on your stomach with your arms up over your head and your abs pulled in tight.
Then, raise your lower legs and upper body off the ground, leaving only your thighs and abs touching the ground, and then pulse your arms.
Then up and down the legs. Next, move your right arm and left leg together, then your left arm and right leg together, and alternate them for the desired amount of time.
SIDE PLANK
To begin this exercise, lie down on your side with only your forearm and the side of your foot touching the ground, and then form a straight line with your body (side plank position).
Then, bend at the waist and lower your hip towards the ground, then back up, and repeat for the desired number of repetitions before switching sides.
FOREARM PLANK TO PUSH UP
Begin in a forearm plank, keeping your abs tight and your spine long.
Pick up your right arm and palm on the ground, then repeat on the left side, finishing in a high plank position. The movement must then be reversed.
One repetition is completed by replacing the right palm with the right elbow and the left palm with the left elbow.
Throughout the routine, keep your hips still and facing the ground. You must complete 10 repetitions, alternating starting arms with each rep.
BASIC SQUAT WITH SIDE-LEG LIFT
Stand with your feet shoulder-width apart and parallel. For balance, extend your hands in front of you. Bend your knees and lower your hips deeply until your thighs are parallel with the floor, keeping your weight in your heels.
Then, straighten your legs completely and lift your left leg out to the side, squeezing the outer glute.
Squat down again as you step your foot back into a shoulder-width distance position. Then stand up and perform a right side leg lift. Return the leg to its starting position.
