Excess fat is a nightmare for every woman. No matter where it appears, it can easily ruin your day just by knowing you have it. It’s even worse if you have an event to attend and you can’t wear your favorite dress because it doesn’t fit you as good as it used to before you gained weight. How many times did you have to leave out that gorgeous bare back dress you have in your closet and put on something else, because of your back fat?
Well, luckily for you we have a perfect 3 weeks program for you that can eliminate that annoying back fat so you could put on that dress again and feel sexy and confident. The routine lasts 12 minutes and should be done 3 times a week during a 3 week period of time.
Let’s start from the top of your torso with the “Push and Touch” exercise that targets your chest, shoulders, and upper back.
Start by placing your arms by your sides with palms facing forward. Then raise your arms up to shoulder length, with palms to the ceiling and pause until you feel the burn. Continue by raising your arms over your head in fluid motion while your palms face behind you and tap the ends of the weights together. End with slowly returning your arms to shoulder level, pause, and lower to starting position. Try not to move any other part of your body for maximum gain. Do 3 sets of 6-8 reps.
The second exercise is a “Bent-over circular row” and it targets your biceps, chest, mid-back, and upper back.
In this exercise you start by slightly bending your knees while keeping your abs engaged for support. Then bend forward until your upper body becomes parallel to the floor and keep hands extended toward the floor. Slowly start doing circular motions with 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.
“Crisscross reverse fly” targets your upper back and shoulders.
Again, you start with the knees slightly bent. Continue leaning your torso forward about 45-degrees, then cross your arms at the wrists in front of the knees and slowly lift your arms to shoulder height and back down to starting position. Repeat with opposite hands crossed and do 3 sets of 10-12 reps.
The last one is called “Elbow Kiss” and it targets your shoulders and chest.
Start by raising your arms at your sides to shoulder height with palms faced up. Bend your elbows to a 90 degree angle and then pull your arms together in front of your chest until your elbows “kiss” and forearms touch. Do not raise your shoulders in the process. Do 3 sets of 10-12 reps.