How To Get Rid of The Folds On Your Back And Sides in 21 Days

Everybody has a unique type of body and due to this fat can buildup in different areas in the body, and they are different in each person.

So, everyone has distinct ‘trouble areas’ where the fat is accumulated and it is not easy to eliminate this fat.

But, sadly the accumulated fat on a particular place in the body can lead to more severe health condition. For example, experts say that excess fat buildup in the abdominal area can lead to heart diseases and higher risk of cancer.

On the other hand, who have fat buildup on their thighs and hips have some difficulties when nursing

It is also a fact, that women are more prone to fat accumulation compared to men. But it is of high significance for everybody to make their body fit and also the core.

People, who suffer from back pain and are more prone to injuries, will improve their condition with just reducing the back fat, and they will also have better posture. The best way to get rid of the fat is to practice strength training, more that the usual cardio exercises.

So we recommend the Randy B. Washington’s fat-burning routine which is highly efficient and quick, and it lasts three weeks, 3 times a week, just 12 minutes a day.

If you prefer easier routine, you can try yoga which has slower pace and it is also efficient. So if you choose this you can follow the Yoga Burn program, which is very simple and it includes videos that last 15 minutes with instruction how to get and maintain a proper technique.

Here are 4 exercises for your back which are helpful in getting rid of the back fat very quickly.

The starting posture is with your shoulder-width apart and dumbbells of 5-8 pounds in every hand and feet.

1. Push and Touch

This exercise will make your chest, shoulders and upper back stronger.

Put your palms facing forward and the arms by your sides. Then lift the arms to the shoulder length, and the palms towards the ceiling and remain in this position.

After that in one movement lift your arms over the head and put the palms behind you and then tap together the ends of the weights. Slowly pull back the arm toward the shoulder level, stay in this position a little bit and go back to the beginning position.

For optimal results, you should not move the other parts of your body. Make 3 sets of 6-8 repetitions.

2. Crisscross Reverse fly

This exercise makes the upper back and shoulders stronger.

The starting position is to first bend your knees and then lower the body forward in the angle of 45 degrees. Then place your arms crossed at the wrists at the knees and then raise them towards the shoulders. Go back to the starting position and do the same exercise with crossing the opposite hands. Perform 10-12 repetitions in 3 sets.

3. Bent over Circular Row

This exercise makes the upper back, mid-back, chest, biceps and the chest stronger.
The staring position is with bent knees but also use your abs to support your position. After that bend your body more in order to make it parallel with the ground. Spread your hands in direction of the ground.

After that make circles with your arms, first to your left, then up in the direction of the chest, to the right and down again. Do 10-12 repetitions of 3 sets.

4. Elbow Kiss

This exercise makes the shoulders and chest stronger. First lift your arms to shoulder height and face the palms up. After that bend the elbows in an angle of 90 degrees and move the arms toward the chest in a ‘kissing’ position and the forearms to be connected.

Do not lift the shoulder. Then do every step starting from the last one and go back to the starting position. Do 10-12 repetitions in 3 sets.


Sources and References:
besthealthyguide.com
theheartysoul.com

Comments