How To Get Rid Of The Folds On Your Back And Sides In 21 Days

We all have a different type of body and depending on that, fat accumulates in different body areas.

Because of this, we all have different “trouble areas” where the fat deposits and in these areas is more difficult to get rid of the fat, than anywhere else.Regardless, the most disturbing fact is that the fat deposits on certain body areas can represent a serious risk for our health. It’s a well known fact that the extra weight around the abdominal area increases the chances for cancer and heart diseases.

But on the other hand, women who have more fat accumulated on their hips and thighs face fewer difficulties while nursing.But unfortunately, women are more prone to accumulating fat on their body than men. In the end, what’s important is that everyone should try to tone up their body, especially the core.

If the body is toned, without any excess fat, it prevents back pain and injuries and improves the body posture. The most effective way to burn fat is strength training, and according to some studies it is even more effective than cardio exercises.

This fat-burning routine, designed by Randy B. Washington is quick and extremely effective. These routine only takes 12 minutes a day, 3 times a week, three weeks in a row.These 4 exercises for the back will eliminate the fat from your back in a very short time:

The starting position for all 4 exercises is with 5-8 pound dumbbells in each hand and feet shoulder-width apart.

  1. Bent-Over Circular Row

This exercise is good for strengthening the chest, biceps, chest, mid-back, and upper back.


When you do this exercise, be sure to keep your knees bent a bit, and also engage your abs for support. Start to bend forward to get in the position where your body is parallel to the floor. Keep your hands extended toward the floor.

Slowly make circles with your arms to the left, up and toward your chest, over to the right, and down. When you’re done, do the same to the right. Make 3 sets of 10-12 repetitions.

  1. Push and Touch

This exercise is good for strengthening the upper back, shoulders, and chest.

Keep your arms by the sides, and face your palms forward. Raise your arms up to shoulder length, with the palms to the ceiling, and hold here.

Elevate the arms over the head with the palms facing behind you and in one fluid motion tap the ends of the weights together. Return the arms to shoulder levels, hold a bit. Return to starting position.

To have best effects, try not to move any other part of the body. Make 3 sets of 6-8 repetitions.

  1. Elbow Kiss

This exercise is designed to target the chest and shoulders. Raise your arms to shoulder level, and face the palms up. Bend your elbows to make a 90-degree angle with them. Pull the arms together in front of the chest in order to make the elbows “kiss” and your forearms to touch.

Make sure that your shoulders are not rising while you do the exercise. When you finish, return to the starting position by reversing the steps. Repeat this exercise in 3 sets of 10-12 repetitions.

  1. Crisscross Reverse Fly

This exercise is good for strengthening the shoulders and the upper back.


Lean the body forward in about 45-degrees and bend the knees. Cross the arms at the wrists in front of the knees, and slowly start lifting them to shoulder height. Once you’re done return to the starting position, and do the same with hands crossed on the opposite side. Make 3 sets of 10-12 repetitions.