Surely, everyone hates that back bulge around the bra area and that feeling when the perfect piece of clothing does not look good because of the fat on the back and the underarm.
Luckily for all the people that have these kinds of problems,there is a solution with 4 exercises for shoulders and upper back. And for only 3 weeks, you will start noticing the results.
1. Push and touch: – an exercise that is targeting the chest, the upper back and the shoulders. Stand with keeping the feet and shoulders width apart and the arms down by your sides and the palms facing forward. The arms should be raised to shoulder height, with the palms to the celling. If you’re feeling burning, that is a sign that you are correctly doing the exercise. Afterwards raise the arms over your head and do that slowly, and the palms should be facing behind you. Next return your arms to shoulder level and do that also slowly, make a pause and lower to starting position. For maximum gain do not move any other body part. Do 3 sets of 6 to 8 reps.
2. Bent-over circular row – an exercise that is targeting the chest, biceps, mid-back and upper back. Bend slightly the knees and for support, keep your abs engaged. The body should be parallel to the floor so bend forward by keeping the hands extended toward the floor. Next slowly circle the arms to the left, up and toward your chest, over to the right and down and repeat the circle to the right. And do 3 sets of 10-12 reps.
3. Crisscross reverse fly – an exercise that is targeting shoulders and upper back. Keep the knees slightly bent. Lean your torso forward about 45-degrees. Now cross the arms at the wrists in front of the knees and slowly lift your arms to shoulder height and put them back. Repeat with opposite hands crossed. And do 3 sets of 10-12 reps.
4. Elbow kiss – an exercise that is targeting chest and shoulders. Raise the arms to shoulder height and keep the palms faced up. Bend the elbows to 90 degree angle and pull the arms together in front of the chest until your elbows ‘’kiss’ and forearms touch. While doing that remember not to raise your shoulders. With reversing the steps, slowly return to the starting position. And do 3 sets of 10-12 reps.
Each exercise can give you the best results if you are doing it for 12 minutes 3 times, weekly. In only 3 weeks you will notice the improvements.