4 Simple Back Exercises to Blast Folds On Your Back And Sides in 21 Days

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 them takes only 12 minutes daily, 3 times a week, for three weeks in a row.

Back Exercises to Help Get Rid of Back Bulge

You should start every exercise with 5-8 pound dumbbells in each hand and feet shoulder-width apart.

1. Bent-Over Circular Row

Targets biceps, chest, mid-back, and upper back.

  • Start with knees slightly bent, keeping your abs engaged for support.
  • Bend forward so your upper body is parallel to the floor. Keep hands extended toward the floor.
  • Slow circle your arms to the left, up and toward your chest, over to the right, and down.
  • Repeat the circle to the right.

Do 3 sets of 10-12 reps.

2. Elbow Kiss

Targets shoulders and chest.

  1. Raise arms at your sides to shoulder height, palms faced up.
  2. Bend elbows to a 90-degree angle and pull arms together ahead of your chest until your elbows “kiss” and forearms touch. Don’t raise your shoulders in the process.
  3. Slowly return to starting position by reversing the steps.

Do 3 sets of 10-12 reps.

3. Crisscross Reverse Fly

Targets upper back and shoulders.

  1. Start with knees slightly bent. Lean your torso forward about 45-degrees.
  2. Cross your arms at the wrists ahead of the knees. Slowly lift your arms to shoulder height and back down to starting position. Repeat with opposite hands crossed.

Do 3 sets of 10-12 reps.

4. Push and Touch

Targets chest, shoulders, and upper back.

  1. Start with arms by your sides with palms facing forward.
  2. Raise your arms up to shoulder length, with palms to the ceiling. Pause and feel the burn. (It is a good fat-busting burn)!
  3. In one fluid motion, raise your arms over your head, palms facing behind you, and tap the ends of the weights together.
  4. Slowly return your arms to shoulder level, pause, and lower to starting position. Don’t move any other part of your body for maximum gain.

Do 3 sets of 6-8 reps.

The following 4 back exercises will help you eliminate the back bulge in a very short time.