Exercise plays a crucial role for overall health and fitness, especially when it comes to toning back fat and fat on the sides. Certain workouts engage multiple muscle groups, which can be highly effective for toning and targeting specific areas such as the back and sides.
We spoke with Andrew White, a NASM-certified personal trainer and the co-founder of garagegympro.com, to learn about four workouts you can start doing to get rid of fat on the back and sides. Some of his go-to exercises include deadlifts, Russian twists, chair dips, and seated bicycle crunches.
1. Deadlifts
Deadlifts target multiple muscle groups, including the back, core, glutes, and legs. When you engage these muscle groups, it can help boost metabolism and burn more calories, which then helps with reducing fat on the back and sides.
"Deadlifts are a powerhouse exercise that not only works the lower back but also targets the hamstrings, glutes, and core. Proper form is key here to prevent injury and maximize effectiveness, so I always recommend starting with lighter weights and focusing on technique before adding more resistance. Deadlifts are great for strengthening the lower back, improving posture, and engaging the muscles along the spine and the lower part of the midsection," says White.
2. Russian Twists
Russian twists help to tone the sides of the waist and the lower back thanks to the twisting of the torso. This workout can be especially useful when combined with cardio and calorie deficit.
White says, "When it comes to targeting those stubborn love handles, Russian twists are my go-to exercise. By twisting from side to side while holding a weight, you engage the oblique muscles, helping to sculpt and define the waistline."
3. Chair Dips
Chair dips can help to tone and strengthen the upper body muscles, improving overall muscle definition in the back. They also target the shoulders, chest, and upper back.
"Chair dips work the triceps and the muscles across your upper and lower back, helping to reduce back fat," he notes.
4. Seated Bicycle Crunches
Doing seated bicycle crunches alone won’t burn as much fat as you’d like, but they can certainly build muscle and improve definition in the midsection. The twisting motion engages the obliques while the leg movement activates the lower abs.
White says the benefits of this workout are that it "targets the core, especially the obliques, aiding in the reduction of side fat."
