How To Get Rid of The Folds On Your Back And Sides in 21 Days
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.
However, the most disturbing fact is that fat deposits on certain body areas pose a serious health risk. Namely, researchers have found that the extra weight around the abdominal area increases the risk of cancer and heart diseases.
Conversely, women who have more fat accumulated on their hips and thighs face fewer difficulties while nursing.
Also, women accumulate more fat on their body than men. Yet, what is important is that everyone should try to tone up the body, especially your core.
The elimination of back fat, on the other hand, prevents back pain and injuries and improves the body posture. Studies have shown that strength training is the most effective in burning fat, even more than cardio exercises.
However, the fat-burning routine of Randy B. Washington is quick and extremely effective, and it takes only 12 minutes daily, 3 times a week, for three weeks in a row.
Yoga is slower paced and might be beneficial if you want a less intense workout. We recommend the Yoga Burn program, which is easy and consists of 15-minute videos with tips to achieve the proper technique.
The following back exercises will help you eliminate the back bulge in a very short time:
You should begin every exercise with 5-8 pound dumbbells in each hand and feet shoulder-width apart.
- Bent-Over Circular Row
This exercise strengthens the chest, biceps, chest, mid-back, and upper back.
Bend the knees a bit, and make sure your abs are also engaged for support. Then, bend forward to position the body parallel to the floor. The hands should be extended toward the floor.
Then, slowly circle your arms to the left, up and toward your chest, over to the right, and down. Repeat the same to the right, and do 3 sets of 10-12 repetitions.
- Push and Touch
This exercise will strengthen the upper back, shoulders, and chest.
The arms should be by the sides, and the palms should be facing forward. Then, elevate the arms up to shoulder length, with the palms to the ceiling, and hold thus.
Next, in one fluid motion, elevate the arms over the head with the palms facing behind you, and tap the ends of the weights together. Return the arms to shoulder levels, hold a bit, and return to the starting position.
For best effects, make sure you do not move any other part of the body. You should do 3 sets of 6-8 repetitions.
- Elbow Kiss
This exercise targets the chest and shoulders. You should start with the arms raised to the shoulder level, and the palms faced up. Then, bend the elbows to a 90-degree angle and pull the arms together in front of the chest until the elbows “kiss” and your forearms touch.
The shoulder should not be raised. Then, return to the initial position by reversing the steps. You should repeat this in 3 sets of 10-12 repetitions.
- Crisscross Reverse Fly
This exercise strengthens the shoulders and the upper back.
Bend the knees a bit, and lean the body forward about 45-degrees. Then, cross the arms at the wrists in front of the knees, and slowly lift them to shoulder height. Return to the starting position, and repeat with opposite hands crossed. You should do 3 sets of 10-12 repetitions.