Back Fat

People often have problems finding clothes because of back fat and underarm flab. It is not easy to deal with fat around the bra area. However, you can change this and regain your confidence.

These exercises are for your shoulders and upper back, and they will help you to get rid of the annoying fat once and for all.

1. Push and touch

• This exercise is good for your upper back, shoulders and chest.
• Position the feet so that they are shoulder-width apart. Your arms should down and the palms should face forward.
• Then, raise the arms up to the shoulders, and the palms should face the ceiling. Remain in this position for a few seconds.
• Start raising the hands over the head. Your palms should face behind you.
• Then return to the shoulder levels, pause for a second and then return the arms in the beginning position. It is the best not to move any other part of the body.
• Do 3 sets of 8 repetitions.


2. Bent over circular row

• This exercise is great for your upper back, middle back, chest and biceps.
• Bend the knees slightly.
• Bend the upper body forward. It should be parallel to the floor and your hands should be extended towards the floor.
• Circle the arms left, up, towards the chest, right and down.
• Do 3 sets of 12 repetitions.

3. Crisscross reverse fly

• Excellent for the shoulders and the upper back.
• Bend your knees slightly. Bend the body forwards at a 45 degrees angle.
• Cross the arms at your wrists in front of your knees. Lift the arms to shoulder height and return them back.
• Do 3 sets of 12 repetitions.

4. Elbow kiss

• Excellent for the chest and shoulders.
• Raise the arms to shoulder height. Your palms should face the ceiling.
• Bend the elbows to a 90 degree angle and then pull the arms in front of the chest until the forearms and elbows touch. Your shoulders should not be raised during the exercise.
• Do 3 set of 12 repetitions.

If you want excellent results, do these exercises for 15 minutes, 3 times a week. Train for 3 weeks


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