Fat accumulates in different body areas, and this tendency happens to many people, because everyone’s body is unique.
For that reason, we all have different “trouble areas” with fat deposits that are much difficult to get rid of than anywhere else on our body.
However, the most disturbing fact is that the fat deposits on some body areas pose a very serious health risk. Namely, the researchers have found that the extra weight around the abdominal area increases the risk of heart diseasesandcancer.
Conversely, those women who have more fat accumulated on their hips and thighs face fewer difficulties while they are nursing.
In addition, women accumulate more fat on their body than the men. However, what is important is that we all should try to tone up the body, especially the core.
The elimination of the back fat, on the other hand, prevents injuries and back pain,and it improves the body posture. Studies showed that strength training is the most effective in burning fat, even more than the cardio exercises.
However, the fat-burning routine of Randy B. Washington is very quick and extremely effective, and it takes just 12 minutes a day, 3 times a week, for 3 consecutive weeks.
Yoga is slower paced and may be beneficial if you want a less intense workout. We suggest the Yoga Burn program that is easy and consists of 15-minute videos with tips to achieve the proper technique.
The following4 back exercises are going to help you eliminate the back bulge in a very short time:
You need to begin every exercise with about 5-8 pound dumbbells in every hand and feet shoulder-width apart.
- Bent-Over Circular Row
This exercise strengthens the chest, biceps, upper back, andmid-back.
Bend your knees a bit, and make sure the abs are also engaged for support. Then, you should bend forward to position the body parallel to the floor. The hands need to be extended toward the floor.
Then, you should slowly circle your arms to the left, up and toward the chest, over to the right, and then down. Repeat the same to the right, and do three sets of around 10-12 repetitions.
- Push and Touch
This exercise is going to strengthen the upper back, shoulders, and the chest.
The arms need to be by the sides, and the palms should be facing forward. Then, raise the arms up to shoulder length, with the palms pointing the ceiling, and hold them like that.
Next, in one fluid motion, raise the arms over the head with the palms facing behind you, and tap the ends of the weights together. Return the arms to the shoulder levels, hold for a while, and return to the starting position.
For best effects, make sure that you do not move any other part of your body. You need to do 3 sets of about 6-8 repetitions.
- Elbow Kiss
This exercise targets the shouldersandchest. You need to start with the arms raised to the shoulder level, and the palms faced up. Now, bend the elbows to a 90-degree angle and pull the arms together in front of the chest until the elbows “kiss” and the forearms touch.
The shoulders should not be raised. Return to the initial position by reversing the steps. You need to repeat this in 3 sets of about 10-12 repetitions.
- Crisscross Reverse Fly
This exercise will strengthen the shoulders and the upper back.
You need to bend the knees a bit, and lean the body forward for about 45-degrees. Then, cross the arms at the wrists in front of your knees, and slowly lift them to a shoulder height. Return to the starting position, and then repeat with opposite hands crossed. You need to do 3 sets of 10-12 repetitions.