How to get rid of the folds on your back and sides in 21 days


Fat accumulates on the body in specific locations more than others, and given that each body is unique, we all have different problematic areas which can be difficult to tone.

Certain areas of fat accumulation are associated with a specific health risk. For instance, it has been scientifically shown that those with extra abdominal fat are at higher risk of heart disease and cancer compared to those carrying extra fat in other areas.   On the other hand, multiple studies show that fat around the thighs and hips could be beneficial for nursing women.

Therefore, there is nothing wrong with trying to tone up some areas of the body, particularly the core. Finding a way to blast back fat by choosing the right ingredients can help prevent back pain, improve posture, and protect against injury in the future. The best thing is that strength training has been scientifically shown to be more efficient in burning fat than cardio!

Strengthening Back Exercises

If you were looking for a way to get rid of the back fat, you are at the right place! Until Crunch Miami`s Randy B. Washington revealed his fat-burning routine, getting rid of back fat used to be quite difficult. The routine takes only 12 minutes and is most helpful when done three times a week for three weeks.

Back Exercises to Get Rid of Back Bulge

1. Push and Touch

This exercise targets the chest, shoulders, and the upper back.

  • Start with the arms placed by the sides with palms facing forward
  • Raise the arms up to shoulder length, with the palms to the ceiling. Make a short break and feel the burn!
  • Raise the arms over the head, keep the palms facing behind your body, and then tap the ends of the weights together
  • Bring the arms back to shoulder level, do a short break, and lower to the original position. For optimal results, don’t move other parts of the body

Do 3 sets of 6-8 repetitions.

2. Bent-Over Circular Row

This exercise targets the biceps, chest, upper back, and mid-back.

  • Start with the knees bent, keeping the abs fully engaged
  • Bend forward, so that the upper body is parallel to the floor. The hands should be extended toward the floor
  • Circle the arms to the left, up, and toward the chest. Then, circle them over to the right, and down
  • Do the same to the right

Do 3 sets of 10-12 repetitions.

3. Crisscross Reverse Fly

This exercise targets the shoulders and the upper back.

  • Start with the knees slightly bent
  • Then, lean the torso forward to about 45-degrees
  • The next step is crossing the arms at the wrists in front of the knees
  • Lift the arms to shoulder level and go back to the original position
  • Do the same with opposite hands crossed

Do 3 sets of 10-12 repetitions.

4. Elbow Kiss

This exercise targets the chest and shoulders.

  • Lift the arms at the sides to shoulder level, with the palms faced up
  • Bend the elbows to 90-degrees and put the arms together in front of the chest, so that the elbows ‘kiss’
  • Go back to the original position by reversing the previous steps

Do 3 sets of 10-12 repetitions.


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