Home Health 7 Super Easy Exercises For Get Rid Of Side & Back Fat

7 Super Easy Exercises For Get Rid Of Side & Back Fat


Folds are the worst fashion choice, aren’t they? You get limited to certain kinds of clothes, and you don’t dare to wear anything tighter. Which is worse, we live in a time when we don’t have a spare moment to even look ourselves in a mirror.

If your attitude is that you never have enough time for anything, you really won’t have time. That’s how we begin to slouch, and we deprive our muscles of physical activity. They, in turn, become slack, and we get some annoying folds as a result.

However, all it takes is 30 minutes in the day to invest in yourself, and your body needs and deserves it – don’t forget that your body is your temple. You could wake up 40 minutes earlier than usual, or invest some 30 minutes after work or whatever time suits you most.

The following exercises can be done fast in sets, as in workout mode, or the yoga way, remaining longer in one position and moving slowly to the other. Either way, you shouldn’t force yourself and you must stay within your comfort zone, avoiding pain.

Here are 7 exercises to get rid of back fat

Forward BendsStand up straight with your feet firmly on the ground and shoulder-width apart.

  • Lean forward and try to touch the ground with your hands (without bending your knees).
  • Stay there for 5-10 seconds and return.
  • Repeat 10-15 times in 2-3 sets.

Side Bends

  • Stand up straight with your feet firmly on the ground and shoulder-width apart.
  • Raise one hand up, put the palm on the back of your head and raise your elbow in the air.
  • Lower the other hand down and pull your body down to its direction, while helping increase the stretch with your elbow in the air.
  • You can use a dumbbell in the free hand and make short bends in sets or
  • You can use your own body and remain in each position for 10-15 seconds, breathing all the way.

Make 3 sets, repeating 15 – 20 times in each set. If you are doing it the yoga way, repeat it 5-10 times in one set and relax.


  • Place your hands on the floor, shoulder-width apart, and extend your arms. Place your toes on the floor, while your whole body is straight – the high plank position.
  • Shift your gravity center to your arms.
  • Lower your whole body by bending your elbows.
  • Return to the initial position.
  • Yoga twist: When returning to the initial position, bend your hips backward and continue returning back until your legs are straight and your upper body is leaned down, achieving a triangle shape. Then make another push-up and repeat.

Make 20-30 push-ups in 2-3 sets if you are doing it the traditional way, or make 10-15 slower yoga push-ups in 1 set.

Bow Pose 

  • Lie on your belly
  • Lift your legs, torso, and head upward and grab your ankles with your hands.
  • Inhale as you bend.
  • Stay in the position for a few seconds.
  • Return to the initial position while exhaling.
  • Relax your body and rest for a few seconds.
  • Make 1 set of 20-60 seconds in this position, or repeat 5-7 shorter ones with 10 seconds for each repetition.


  • Lie on your belly and stretch your arms and legs.
  • Raise your arms and legs upward, bending your back (making a rowboat shape)
  • Remain in the position for a few seconds.
  • Return to the initial position and relax for a few seconds.
  • For the yoga effect, remain longer in each position and breathe deeply.

You can make 3-4 sets of 15-20 repetitions or 10 yoga repetitions.

Upper Back Lifts on Stability Ball 

  • Place your belly and hips on the ball, with your legs spread shoulder-width apart to achieve balance.
  • Place your hands behind your head.
  • Raise and lower your torso and shoulders – keep your neck straight.

Make 1-2 sets of 12-15 repetitions.


Word of caution: While extremely effective, this exercise can be dangerous if you do it without preparation. You need regular workouts with the previous exercises for a couple of weeks before you try this exercise.

  • Lie on your back and bend your legs at the knees.
  • Place your palms behind your head, shoulder-wide apart, and press firmly.
  • Lift your hips and shoulders gently upward, while bending your back at the center of your torso and straightening your knees and elbows.
  • Remain in your highest point for a few seconds.
  • Return gently to the initial position by lowering your back to the floor.