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

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If you feel like being stuck inside a thick layer of fat, this article is the right deal for you. Fat accumulates in different body parts, and we all deal with a different area.

The worst part comes with the fact that fatty layers may affect your overall health. Researchers have found that fat accumulation in the abdomen increases the risk of developing cancer and heart disease.

Have you noticed that women with thick fatty layers on their thighs and hips experience less trouble in the nursing period? Women are more prone to accumulating fat than men. Toning your core is of utmost importance, and your body will thank you.

Get rid of your back fat to prevent back pain and injuries. This will also improve your body posture. Strength training is the only solution to your problem. It burns fat, and experts say it’s more powerful than cardio.

Randy B. Washington suggests that you try the ultimate fat-burning routine. It’s quick, effective, and works like magic. This program will only take you 12 minutes every day, but you should only do it three times a week for three weeks in a row.

Yoga is the best solution to those who need a less intense workout. Try the Yoga Burn program. It consists of 15-minute videos, plus you’ll get extra tips on the technique.

We give you 4 brilliant exercises. Do these, and say ‘goodbye’ to your back fat:

Start off the exercise by holding 5-8 pound dumbbells in your hands. Keep your feet shoulder-width apart.

  1. Bent-over circular bow

This exercise engages your chest, biceps, mid-back and upper back. Bend your knees, and engage your abs. lean forward while keeping your body in a parallel line with the floor.

Extend your hands towards the ground. Slowly rotate your arms to the left, go up and towards your chest, go to the right, and down. Switch directions, and do 3 sets of 10-12 repetitions.

  1. Push and touch

This exercise engages your upper back, shoulders, and chest. Keep your arms by the side with your palms faced forward. Elevate your arms in the same line as your shoulders, and turn the palms towards the ceiling.

Raise your arms over your head, and keep your palms faced to your back. Tap the ends of your weights together. Bring your arms to a same line with your shoulders, hold in this position, and go back to the initial position.

For optimal results, keep the rest of your body still. Do 3 sets of 6-8 repetitions.

  1. Elbow kiss

You probably know this one. The elbow kiss engages your chest and shoulders. Bring your arms to shoulder level with the palms facing upwards.

Bend your elbows at 90 degrees, and bring your arms to the front. That’s exactly how the elbow kiss works. Your shoulder should be still. Bring your arms to the initial position. Do 3 sets of 10-12 repetitions.

  1. Crisscross reverse fly

This exercise will do wonders to your shoulders and upper back.

Bend your knees, and lean your body forward at 45 degrees. Cross your arms at the wrist point. Raise them to your shoulders, then bring them to the initial position. Switch positions, and repeat. Do 3 sets of 10-12 repetitions.

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