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Exercises to Get Rid of Back & Belly Fat

By Stephanie Mojica ; Updated July 18, 2017

Whether you call excess fat around the back and belly bulges or love handles, excess fat anywhere near the heart is a potentially life-threatening situation. Men and women who carry too much fat around their heart are at a heightened risk of serious medical problems including cardiac arrest. Performing simple exercises for the back and belly will help tone those muscles; but since spot reducing is not possible, add in at least 150 to 300 minutes of aerobic activity per week to lose weight overall.

Back Extension

The back extension targets the muscles that run along your spine. Lie flat on your belly against a stability ball. Place your hands behind your head and your feet flat on the floor or a wall behind you. Next, slowly lift your upper body to a height of several inches above the stability ball. Hold this position for at least three seconds before lowering your body back to the ball; repeat the exercise for two sets of 15 repetitions.

Reverse Back Extension

The reverse back extension can also help you banish unwanted back fat. Lie flat on your pelvis against a stability ball with your hands on the floor in front of you; use either the wall or floor behind you to support your feet. Keeping your knees level and your movements slow and steady, lift your legs as high as you can without lifting them above your head. Hold the reverse back extension for three seconds, lower your body back to the starting position, and repeat the exercise for two sets of 15 repetitions.

Cardiovascular Exercise

Cardiovascular exercises are vital to any effort to banish fat, especially those love handles, according to Men and women hoping to shed belly bulges should participate in activities such as walking, swimming, running, dancing or bicycling for 30 to 60 minutes at least four days a week; ideally, people needing to lose weight around the middle should engage in five or more days of cardiovascular exercise each week.

Basic Calisthenics

Basic calisthenics are another essential element to banishing unwanted fat around the middle, notes Spend at least two to three days a week doing jumping jacks, pushups, pullups, situps, squats and lunges. Following this type of fitness regimen can quickly increase your energy levels while training your body to shed rather than retain belly and back fat.

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