5 Effective moves to remove Back Fat and Fat from Sides

We often forget about our back fat simply because we cannot see it. We don’t notice how our posture and activities are depriving the muscles on physical activity. As a result, they become fat and annoying folds appear.

Fat accumulates in various body areas, and this tendency differs among people, as everyone’s body is unique. Therefore, we all have different “trouble areas” with fat deposits that are more difficult to get rid of than anywhere else. Back fat is one such difficult case.

We collected some simple but effective exercises for you. Performing them regularly at home for 2-3 weeks can tone up your back muscles.


1. Side bends to remove Back fat


  • Stand straight with feet shoulder-width apart.
  • Raise one hand up, and put the palm on the back of your head.
  • Take a dumbbell in your other hand, and lower it down.
  • Make short bends toward your arm with the dumbbell.

2. Forward folds

  • Stand straight with feet shoulder-width apart.
  • Lean forward without bending your knees.
  • Try to get to the floor with your hands.
  • Reach the floor.

3. Push-ups


  • Get into a high plank position.
  • Shift your center of gravity to your arms.
  • Lower your body, bending your arms at the elbows.
  • Return to the initial position.

4. Superman pose to reduce back fat

  • Lie on your stomach, stretching your arms and legs.
  • Raise both legs and arms at the same time, bending your back.
  • Stay in this position for a few seconds.
  • Return to the initial position.

5. Bow Pose reduce back fat

  • Lie on your stomach.
  • Pull your arms forward.
  • Bend your back, lifting your head, arms, and legs up at the same time.
  • Grab your ankles.
  • Inhale deeply. Stay in this position for a few seconds.
  • With an exhalation, relax the muscles, and return to the initial position.

     -Dr. JKC Mazumdar, MD, HealthcareMagic



Is it safe to exercise during Ramadan? Here’s the answer

We bring you some tips from experts.

If you are planning to quit your exercise routine during Ramadan, think again. Experts are of the opinion that exercise and fasting can go together. We bring you some tips on how to maintain your workout plans while you fast during the holy month.

Exercise and Fasting:

For those who have been reluctant to exercise during Ramadan, the news is it’s completely healthy to work out while you fast. Exercising and fasting can go together without causing any harm to the body. According to Dr Javaid Shah, Physician Specialist in Dubai, exercise while fasting may actually keep our brain, neuro-mortors and muscle fibres biologically young.

“When we exercise during fasting, it essentially forces our body to shed fat, as our body’s fat burning processes are controlled by sympathetic nervous system, which in turn is activated by exercise and lack of food,” Dr Javaid told Khaleej Times.

Assistant Fitness Manager and Personal Trainer at Fitness First Gym and Health Club, Sheu (who uses only one name), said exercising while fasting can help maintain weight.

“One must not stop exercising during Ramadan. It helps to keep control of weight and stay healthy.”

What are the best times for exercise?

Dr Javaid suggests exercising after the Taraweeh prayers at the night. It is a time when adequate meals and water is consumed to help during workout. One can consume juices and other liquids during the workout too. Some exercises can also be done after breaking the fast or just before Suhur.

“Exercising an hour before breaking the fast gives you the flexibility of eating within short span. It rejuvenates the body immediately,” said Sheu.

What kind of exercise should be done?

High intensity exercises that throw the pulse rate to above 150 per minute should be avoided, particularly if you have yet to break the fast.  Doing slow or moderate exercises are advised.

Experts suggest brisk walk, slow jogging, cycling, cross training and light machine exercises at gym for the Ramadan.

Above all, eating a balanced diet and taking adequate amount of liquids are necessary to help maintain a healthy exercise routine during the month. Intake of carbohydrates is encouraged during suhur which helps to stay energetic. Taking protein rich diet after breaking the fast helps the body to rejuvenate.

Muscle Gain Meal Plan for MEN

Meal 1

– Oats with apple
– 6 egg whites 2 whole egg

Meal 2

– Whole Wheat bagel
– Protein drink
– 1sp Flex seed oil

Meal 3

– Chicken breast
– Large garden salad
– Sweet potato

Meal 4

– Whole grain bread
– peanut butter
– Egg whites

Meal 5

– Protein drink
– Banana

Meal 6

– Fish/tuna
– Large garden salad
– Plain fat free yogurt

Meal 7

– Cottage Cheese with blue berries and flex seed meal
– Handful nuts

Some natural fat cutter



This one is attempted and tried! Fish is rich in omega 3. Omega 3 is very good for heart & it’s also known as a skin thinner. Fitness models, bodybuilders and actors include Omega 3 into their daily diet for its weight loss properties, especially the visceral fat which is between the skin and muscle.

Apple cider vinegar


It’s amazing ability to stimulate the digestion system & It’ll make you lose stubborn one-two kilos in less than two weeks. Don’t just drink this vinegar but have it in water before every meal and see the results.

Cinnamon (dalchini)


Adding cinnamon in your diet will help you regulate your blood sugar levels and keep your blood sugar levels in check. Just sprinkle it in your protein shake or your food and you are good to go.



Broccoli a super-food actually. Simply because it is low on calories yet it makes you full in no time. Plus it is loaded with fiber making your digestion smoother. Steam it or stir fry it in olive oil with food and see the results.

Lentils (dals)


If you want any health benefits from lentils just boil them and have it with red pepper. If you are a vegetarian, they can be easily replaced with meat, plus at times you can cook them as per your taste.