Regular workout indeed helps reduce weight but you still find some stubborn fat deposits not budging at all. Reducing fat especially from specific parts can be a daunting task especially for the feminine body. It has the tendency to store fat more than men’s body. Men’s and women’s body differs greatly, especially in terms of fat and muscle composition. That’s why for women certain moves work better than others. While men easily put on muscle mass, women do not. Women tend to gain fat more easily than muscle. However you can reduce fat with specifically designed workouts. Check out these killer fat busting supersets that work exceptionally well for women’s body and make sure that you bust that fat.
1. Half Kneeling Rows
This move is beneficial in reducing fat not only from the arms, but also from thighs and butt. To perfect this move kneel with one leg (right) on an exercising bench while keeping the other (left) leg straight. Your right hand should be firmly placed on the bench, ahead of the knee and the left hand should grab hold of the dumbbell. The left hand must lift the dumbbell up while pulling the elbow back like a rowing motion. Do 15 reps and then switch right to left making 15 reps again.
2. Bent Over Row
This particular move works out all the important upper back muscles and your biceps too. To perform this move stand with a dumbbell in each hand and feet a little apart. Now bend the knees a little and bend the torso to 90 degrees keeping the back straight. Pulling the elbows back lift the weights and then bring back to initial position. Make 15 such reps.
3. Dumbbell Dead Lift
This works on your legs, arms and butt. Stand straight with your feet kept well apart and a dumbbell in each hand. Your arms must be in front. Now drop your arms low while bending down gradually. Stop midway and then go back to the starting position. Your back should remain straight while performing this move. Do 10-15 reps.
4. Dumbbell Lunge To Overhead Press
This move is great for arms, legs and butt. Begin with standing with feet close together and dumbbell in each hand. Hands should be brought to shoulder level by bending the elbows. This is the starting position. Step forward into a lunge with knees bent at 90 degrees. As you lunge forward the hands should go over your head and remain straight. Hold for a moment and then back to the original position. Switch legs. Do at least 10 reps on each side.
5. Cable Chop
Great for abs, arms and shoulder, cable chop can burn off some really tough fat deposits. Stand lateral to the cable bar with your right shoulder towards it and hold the cable with both hands keeping hands straight. Keep your right foot about 1 ft. ahead of the other bending slightly at the knee. Now pull down the cable to your left by moving the torso diagonally, hold for a moment and then return to the original position. Switch sides. Do at least 10 reps on each side.
6. Lat Pull Down
This move works on shoulder, arms and upper back. Sit with a straight back holding the lat bar with both hands in an underhand grip. Arms should be straight in the starting position and hands should be about shoulder length apart. Now firmly pull down the lat bar close to your shoulder blades. While doing so, do not move your torso and keep the back straight. Hold for a moment and then go back to the starting position. Do 10 reps.
7. Alternate Dumbbell Press Using Stability Ball
Practice this move to bust fat from arms, upper torso and shoulder. Lie on a stability ball face up and holding a dumbbell in each hand. Your arms should be stretched up straight. Keep your feet flat on the floor and knees bent. Bring one arm down gradually by bending the elbow and hold. Bring it back to original position and then do the same with the other arm. Do 10-15 reps on each side.
8. Russian Twist With Press
This move is great for your abs as well as your arms and back. To perform it, sit down on the floor with legs bent at the knees and feet close together (toes raised and only heels touching the floor). Hold the weight in both your hand. Keeping your back straight raise the weight above your head and then bring the weight down to your one side by twisting the torso diagonally. Bring yourself back to the start position and then do the same on the other side. Do 15 reps on each side.
Hey there! I’m the CEO and Chief Editor of WomensOK. My aim with WomensOK is to make sure that any women in this world, regardless of their body type or color, is able to find solutions about health and wellness that’s best suited for them.