8 Moves to Banish Back Fat in 3 Weeks

Even if you don’t show much of your back, that doesn’t mean that you should forget about the exercises that sculpt your back. If you keep your back strong you will improve posture and prevent injuries.

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You will need two small hand weights.

Move 1:

With the weights down by your sides, lift them outward at shoulder height. Lower the arms back down. Do 12 reps.

Move 2:

With your arms overhead, bend your elbows outwards and press them in towards your sides, lowering the weights to waist height. Bring your elbows in while squeezing your shoulder. Do 12 reps.

Move 3:

Lower the weights to your sides and keep the shoulders stacked directly over your hips. Your palms should face your body. Lean your upper body down to one side and then to the other side. Do 12 reps.

Move 4:

With the elbows bent in towards your sides and the weights extended outwards, squeeze your elbows into your body. Release back out keeping the shoulders down. Do 12 reps.

Move 5:

For this move you should lie flat on your stomach and lift your arms and legs off the ground. Try to lift them as high as you can. Hold a while then bring yourself back down. Do 12 reps.

Move 6:

Begin as move 5, but now you will raise the left arm and right leg more. Hold for 1-2 seconds and then switch. Repeat 12 times for each side.

Move 7:

Lie flat on your stomach. For this move you should lower your legs to the ground and put your arms behind your head. Lift your head and shoulders off the ground and then raise your left elbow, hold and return to the center. Repeat 6 times with each elbow.

Move 8:

With your hands under your shoulders, bring your body to the push-up position. Keep your knees on the ground and the heels in towards your tush. Lower yourself down for two counts and then press up for two counts. Do 12 reps.

You have to repeat this routine for 3 times, in 5 days for 3 weeks.


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