In this post we’re going to show you 4 simple, but extremely effective exercises, which will help you rid of that stubborn back fat! It’s very simple – you just have to take a look at the article below and find out more about this amazing technique! I think that we all know that having excess back fat and underarm flab can create a real problem for many women around the world.
And, as we mentioned before, today we are going to show you 4 simple exercises, which will help you to solve this problem in very short time. And the best thing about these exercises is that you can do them at your home, with your own body weight! You can also use rubber bands or just use the movement of your hands! If you exercise every, you will be amazed by the results – trust me!
You should also know that a combo of regular cardio workout routines and targeted strength moves will do the trick. Genetics play a role in where you store fat, but the upper back is also a tough area to hone in on. Many of the moves you do every day, such as swinging a tennis racket or carrying bags, are done in front of your body, working the chest instead of the back. Plus, most women don’t work their back muscles in their usual home workout. To refocus your routine, do cardio for 30 to 60 minutes on most days of the week. And, many other activities such as rowing and boxing with a bag will help tone back muscles and burn fat all over, which makes a great exercise for back fat. This is also very important for you to remember – cut 500 calories from your daily intake of food.
- Elbow kiss
Here’s what you need to do – first, you should know that this exercise involves spreading out your arms on either side at the level of your shoulders, palms facing up. Then fold each arm at the elbow to make a ninety degrees’ angle upwards. After that, you should swing your hands while folded to the front so that they close in at the elbow with forearms touching on the sides. Lastly, return the arms to their initial position. Do 3 sets – 10 reps each.
- Push and touch
You should know that this exercise involves lifting your stretched arms overhead from the resting position on the sides of your body. If you have hand weights you can use them or even a band. Standing with your stretched arms on the sides, palms facing forward, lift them to the shoulder level simultaneously than over your head. Lastly, bring the arms back in position. Do 3 sets – 6 reps each.
- Crisscross reverse fly
Here’s what you need to do – first, you should put your legs apart about the width of your shoulders, slightly bend at the knees for stability and then bend forward at the waist, no more than 90 degrees, so that your head faces down. And now, make sure you hold the hand weight or dumbbell on each hand bent at the elbow and while palms face towards each other. Then raise your hands to the level of or slightly lower than your shoulders. Do 3 sets – 10 reps each.
- Bent-over circular row
It’s very simple – you should bend forward (90 degrees – with your legs apart shoulder-width) and using each hand at a time, move the dumbbell towards the opposite hand, lift it up, then move it towards the chest and the back to the extended position in a circular motion. Do 3 sets – 10 reps each.