So, you got ready for a fancy dinner, you’ve put on your favorite dress, but when you look yourself in the mirror from behind, your confidence crumbled. Having back fat can do that, but no worries, there is something you can do.
Here are four easy and fast exercises that will give you back your confidence in a second and you will once again feel like a beauty queen. Let us start.
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Push and Touch– upper back, shoulders, and chest
First, you need to place your arms by your side and face the palms forward. Put your feet wide apart. Then, lift your arms up to shoulder height, having back part of arms parallel to the ground. After that lift your arms over the head, keeping your palms behind you.
When returning to the starting position, pause when reaching shoulders’ level with your arms. Other parts of your body should stay calm. Make three sets of about eight repetitions.
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Bent-over circular row– upper back, mid-back, chest, and biceps
You will need to stand up and bend your knees, keeping your abdominal muscles engaged. Then bend your body forward, keeping your upper body parallel to the ground with hands extended to the floor.
Make gradual circular movement using your arms from let up to the right and then down. Do this process from the opposite side. And then do three sets of about 12 repetitions.
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Crisscross reverse fly– shoulders and upper back
Slightly bend your knees while standing, and keep your upper body leaned forward to a 45-degree angle. Cross the arms at the wrists, so they face your knees.
Then lift your arms at the shoulders’ height and lower them to the position where they started. Do the same exercise, but cross your wrists at the opposite position. Do three sets of 10 to 12 repetitions.
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Elbow Kiss – chest and shoulders
First, lift your arms at shoulders’ height and face your palms upwards. Then bend the elbows to a 90-degree elbow, and put your arms in front of the torso. Your elbows should touch each other. Remember not to lift shoulders during this exercise. Then reverse these steps so you reach the starting position and make about three sets of 12 repetitions.
The best thing to do is to exercise for 12 minutes, three times a week in a three-week period.
