11 Simple & Effective Exercises To Lose Back and Abdomen Fat Fast

8. Vertical Leg Crunch:


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How To Do:

  • Lie with your back on the mat or the floor. Extend both your legs towards the ceiling and make sure that you cross one knee over the other.
  • Now repeat the same what you have done in the crunch exercise.
  • Breathe in when you lift and cross the knees and breathe out when you move your upper body towards your knees.
  • Repeat this vertical crunch exercise for 10 to 15 times for three consecutive sets.

9. Plank with Lateral Arm Raise:

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How to do it:

  • Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
  • Keeping hips as still as possible, lift one arm up to shoulder height.
  • Return to center, then lift the other arm to shoulder height.
  • Draw belly button up and in and keep your body centered. Do 10 reps each side.

10. Reverse Crunches:

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This is another exercise that will help you to easily get rid of stomach fat.

How To Do:

  • Lie with your back on a mat. Raise your knees with the feet planted on the ground.
  • Keep both the hands on either side of your body.
  • Push your feet in such a way that your thighs are perpendicular to the ground and your feet are off the ground.
  • Now lift your back such that your knees bend towards your chest.
  • Inhale when you plant your feet on the ground and exhale when you lift your back and move your knees towards the chest.
  • Repeat this for 10 times and for two more sets.

11. T Raise:

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The T Raise is an amazing stability exercise that helps to increase the range of motion and strength all through the shoulder, and it particularly targets the sides of the shoulders and upper back region while tightening and toning the back muscles. It is the perfect solution to the problem of how to lose back fat for women.

How to do it:

  • Stand while holding a pair of 2 to 3 pounds dumbbells with your feet placed hip-width apart.
  • Now, bend your knees slightly so that you can shift your hips back and lower your torso till it is collateral to the floor.
  • Bring the dumbbells close together and turn the palms to face forward.
  • Lift the weights up to shoulder height and then lower them down.
  • Do 15 to 20 repetitions at a time while keeping your core and glutes engaged the entire time.
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