9 Simple Exercises to Reduce Body Fat Fast

Losing excess body fat will require you to change your diet, exercise routine and lifestyle. In addition, you’ll need to make sure your diet and exercise plan help you to maintain lean muscle mass while you try to decrease body fat.

Losing weight or body fat quickly can be difficult. There are no tricks or special diets that help you drop body fat fast.

1. Push Ups:

Another simple and all time classic workouts to lose body fat is the decline push-up. This is not different than a regular push-up except that the legs rest on a raised platform like a bench.

How to do it:

  • Make sure your back is flat when you do the push-ups.
  • Hands should be preferable a little wider than shoulder width.
  • Adjust the width and try out different widths to see which one gets you the most effect. Go for about 3 sets initially with 10-12 repetitions in one set.
  • Perform this exercise 3 times a week.

2. Dumbbell Pullover:

The dumbbell pullover is one of the classic workouts to lose body fat of all time.Get yourself a flat bench and lie flat on your back on it.

How to do it:

  • Hold a low or medium weight dumbbell above your chest and have your elbows slightly bent.
  • Slowly lower the dumbbell back over your head all the way down like in the animation above.
  • Make sure you do this slowly and you feel the stretch.
  • Go for about 3 sets initially with 10-12 repetitions in one set. Perform this exercise 3 times a week.

3. Reverse Crunches:

How to do it:

  • Lie your back with your knees bent at 90 degrees. With your palms facing down, place your arms by your sides for support. This is your starting position.
  • With abs contracted and your back pressed into the floor, curl your knees towards your chest as your exhale, your butt may also lift off the floor.
  • As you inhale, slowly and with control lower your legs until your feet almost touch the floor.