EXERCISES TO REDUCE REAR FAT AT HOME

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The majority of people would like to eliminate fat in specific areas of their bodies, and we all know that there are certain exercises that re-firm, tone, and burn fat. Many people focus on areas like the abdomen, glutes, and legs, forgetting as well that there are other important areas of the body, like the Rear.

Those little “fat” rolls on the back are usually a problem when it comes to putting a bra on, or a bathing suit, or even a tight dress.  These fat rolls are prone to accumulating even more fat, and require a lot of effort, compromise, and discipline in order to get rid of them.  If you want to focus on losing fat in this area of your body, we are going to tell you today some of the best exercises for losing rear fat.

1. Bent-Over Circular Row:

Most of the women who are in their late 30s or have turned 40 are facing with an unpleasant dull skin on their arms. The same may occur as very fast weight-loss i.e. when the fat vanishes the loose skin is the one that remains.

Therefore, the fast weight-loss is not always the right choice. If you do lose weight through a diet only and you are not doing any exercises at all, the skin on your arms will not look firm at all. That is why you need to start practising some simple exercises that will fix the not so much attractive zone on your arms.

The following article is here to present to you 5-exercises program which will give you the opportunity to transform your arms into well-shaped ones and forget on the loose skin.

The exercises that are part of the workout are quite simple and the good thing is that you may perform it at home, which will save you some time and money. No special equipment is needed for the same, only pair of dumbbells with a medium weight are enough. If you do not have dumbbells, then you may take two small bottles filled with water so that one bottle will not weight more than 2-3 pounds. The weights are required as something beneficial for your physical development. The workout is quite effective and will target your triceps too, which are often disregarded because of the swinging of the biceps, for instance when we are carrying heavy bags or our child in our hands.

Following are the 5 exercises that are part of the arm workout. Follow the detailed instructions carefully in order body injuries to be avoided. Perform each exercise as many times as it is recommended to you. Be prepared after a very short period of time to feel difference at your arms.

Triceps Dips

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Follow the detailed instructions on the photo and perform the exercise correctly as it is presented to you in order effective results to be achieved.

Plank

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Follow the detailed instructions on the photo and perform the exercise correctly as it is presented to you in order effective results to be achieved.






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Follow the detailed instructions on the photo and perform the exercise correctly as it is presented to you in order effective results to be achieved. Perform 15 repetitions of the exercise.

Lying Chest Fly

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Follow the detailed instructions on the photo and perform the exercise correctly as it is presented to you in order effective results to be achieved.

Triceps Extension with Cobra

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Follow the detailed instructions on the photo and perform the exercise correctly as it is presented to you in order effective results to be achieved.

How to Do:

  • Begin with knees slightly bent, keeping your abs engaged for support.
  • Bend forward so your upper body is parallel to the floor. Keep hands extended toward the floor.
  • Slowly circle your arms to the left, up and toward your chest, over to the right, and down.
  • Repeat the circle to the right. Do 3 sets of 10-12 reps.

2. Renegade Rows:

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How to Do:

  • Start in a plank position with arms straight beneath the shoulders and holding a 3 to 5-pound dumbbell in each hand.
  • Squeeze the butt and pull your abs in towards your spine.
  • Now, raise one arm at a time by lifting the weight off the floor and pulling it back towards the shoulder.
  • Place it back on the floor and repeat the same with the other hand.
  • This makes 1 repetition, continue 10 to 15 repetitions at a time.

3. Swimming Exercise:

Anyone knows that basic squats usually make your booty BURN. But, no matter how many reps you do, this move will only work your glutes from one angle. To achieve the best possible results in the least amount of time, you’d better varify your workout with exercises that are great for all butt muscles. If you’re ready to round out your glute routine.

The Workout: To work toward a round butt, repeat each exercise for 50 seconds to one minute on each side in the order listed. Then repeat the entire set up to 3 times to seriously feel the burn.

1. Single-Leg Glute Bridge
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Lie on your back with your knees bent and soles of your feet on the floor. Extend one leg. On your exhale, squeeze your glutes, and push your hips up toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.

2. Rainbows
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Begin on all fours with your knees hips-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep.

3. Heel-Lifted Sumo Squat
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Begin with your feet slightly wider than shoulders-width apart, toes pointed outward. Lift your left heel. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Pause, then press into your right heel to stand up into the starting position to complete one rep.

 

4. Single-Leg Dead Lift
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Stand on your right foot with your left leg bent in front of you, knee at hip-height. Engage your glutes as you slowly fold forward, reaching both hands toward the ground as you extend the left leg straight out behind you. Pause, then return to starting position with control to complete one rep.

5. Hydrants With Leg Extension
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Begin on all fours with your knees hips-width apart and your wrists stacked over your shoulders. Keeping the knee bent to a 90-degree angle, lift the right leg out to hip-height, then extend the raised leg straight out to the side. Pause before you bend the knee again and bring your leg back to starting position to complete one rep.

6. Curtsy Lunges
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Stand with your feet hips-width apart and your hands pressed together at chest level. Keeping your hips square, step your left leg diagonally behind you and bend both knees at a 90-degree angle, keeping the knees behind the toes. Pause, then press into your right heel to return to standing position as you extend your left leg into a side kick. That’s one rep.

7. Bear Plank Leg Lifts

Begin in a plank position with your shoulders stacked above your wrists, and your body in a straight line between the top of your head and your heels. Lift your right leg and bend the knee 90 degrees, bringing your heel toward your butt. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your right knee back to meet your left knee to complete one rep.

 

How to Do:

  • Begin by lying on your stomach with your arms in front of you against the mat.
  • Slowly lift your arms and legs off the floor, as if moving into a “Superwoman” or “Superman” position, keeping them together as they hover over the mat.
  • Inhale as you lift your right arm and left leg at the same time.
  • Inhale again as you lift your left arm and right leg higher until your movements start to resemble “swimming” in the air.
  • Do 3 sets of 8 switches from right to left.

4. Bent Over Row:

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How to Do:

  • Bend 90 degrees from your waist, your back straight, your knees slightly bent and your feet shoulder-width apart.
  • Hold a weight in each hand, your palms facing your legs.
  • Bend your elbows, raising the weights up while squeezing the shoulder blades together.
  • Hold, and then return to the starting position.

5. Plank with Arm Raise:


Many of the people who are exercising and performing exercises as planks or push-ups are not aware that although those exercises are targeting certain muscles of their bodies, the same are moving their butt too.
The butt is made out of one big muscles, which sort of plays a great role in the process of keeping your body stable and strong throughout every physical activity that you are performing.

However, it is good to give a special attention to this area of your body, from time to time.

In order to focus strictly on tightening your butt, we will suggest to you a program which is consisted of 4 simple exercises that will tone your butt amazingly.

The workout program includes:

  • – 3 sets of 12 repetitions for each leg of single-leg glute bridges;
  • – 2 sets of 20 repetitions for each leg of single-leg donkey kicks;
  • – 2 sets of 20 repetitions for each leg of single-leg kickbacks; and
  • – 2 sets of 8 repetitions for each leg of single-leg lunges.

Following are the detailed instructions for each exercise. Follow them and perform each exercise correctly in order effective results to be achieved.

Single-Leg Glute Bridges


This exercise targets the area that connects your glutes with hamstrings. The same will create a nice ‘cup’ in your butt.

Start the exercise by laying down on your back. Your feet should be placed flat on the floor and your knees need to be bent. Make a movement by raising your left leg in a straight position and above you, so that you will point your toes to the ceiling. At this position your left knee needs to be position over your left hip. Try to stay into this position for about 10 seconds and then you may return to the starting position. Make 3 sets of 12 repetitions for the left leg, then switch sides, and make the same movements with the right leg.

Single-Leg Donkey Kicks

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This exercise is targeting the upper part of your hamstrings and encourages stability to your core too.

Start the exercise by placing your body into a plank position i.e. on your all fours. This means that your hands need to be under your shoulders and your knees under your hips. Bend your left knee so that the same will form an angle of 90 degrees. Then flex your right leg and raise your left knee up to the level of the hip. Next, start lifting from your butt. You need to stop with the movement when your leg will be lowered and about one inch off the ground. Make 2 sets of 20 repetitions for the left leg, then switch sides, and repeat the same movements with the opposite leg too.

 

Single-Leg Kickbacks

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This exercise targets the entire legs starting from the calves, quads, and hamstrings.

Start the exercise by placing your body into a plank position i.e. on your all fours. This means that your hands need to be under your shoulders and your knees under your hips. Raise your left leg and flex your feet imitating that you are kicking something behind you with the feet. Then straighten your leg. You may return to the starting position. Make twos sets of 20 repetitions with the left leg, then switch sides, and repeat the same movements with the opposite leg.

Single-Leg Lunges

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This exercise is a true way to workout both your legs at once and is a good test for your flexibility and balance. The same will stabilize your core and workout on your lower-body part too.

Start the exercise by standing on both your legs, so that the feet will be on a distance same as the distance of your hips. Make a movement by stepping out to the right, performing one big step. Next you will need to bend you knees and push your butt to the side so that you will perform a side lunge. At this position your core should be tight and your core lifted. Make 2 sets of 8 repetitions with the right leg, then switch sides, and make the same movements with the opposite leg too.

How to Do:

  • Begin in a classic straight-arm plank position with your hand placed below and in line with shoulders and feet placed slightly wider than hip width apart.
  • Lift one arm up to the shoulder height keeping your hips as still as possible and then come back to the center,
  • Then lift up the other arm to shoulder height and come back to the center.
  • This makes 1 repetition, so 10 repetitions on each side by drawing your belly button in and keeping your body centered.

6. Knee to Chest Stretch:

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How to Do:

  • Lie flat on your back with toes pointed to the sky.
  • Slowly bend your right knee and pull your leg up to you chest.
  • Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest.
  • Hold for 20 seconds and slowly extend the leg to starting position.
  • Repeat three times each leg.

7. Reach & Catch Crunch:

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How to Do:

  • Start by lying down on your back and then pull your feet in toward your torso, so that your knees are raised off the floor.
  • Take both hands and place them on your right thigh, your shoulder blades should be slightly off the floor.
  • Crunch your abs, pulling your hands up your right thigh until they reach your knee.
  • Pretend as if you were catching a ball being tossed to your side. Slowly lower back to the starting position.
  • Slide your hands over to your left thigh and repeat the movement for one to two minutes.

8. Stability Ball Back Extension:

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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.