The skinny straps and tight bodice no longer look so cute with back fat bulging over the fabric.

But don’t worry! I have the ultimate back workout for your shoulders and upper back that will have you feeling sexy all over in no time! Well, in 3 weeks to be more specific.

Getting rid of back fat used to be hard until Crunch Miami’s very own Randy B. Washington shared his fat-burning routine for an effective and quick workout. The routine is only 12 minutes and is most beneficial when done 3 times a week for 3 weeks

1. Push and Touch

Targets chest, shoulders, and upper back.

Begin with arms by your sides with palms facing forward.
Raise your arms up to shoulder length, with palms to the ceiling. Pause and feel the burn. (It’s a good fat-busting burn)!
In one fluid motion, raise your arms over your head, palms facing behind you, and tap the ends of the weights together.
Slowly return your arms to shoulder level, pause, and lower to starting position. Don’t move any other part of your body for maximum gain.
Do 3 sets of 6-8 reps.

2. Bent-Over Circular Row

Targets biceps, chest, mid-back, and upper back.

Begin with knees slightly bent, keeping your abs engaged for support.

Bend forward so your upper body is parallel to the floor. Keep hands extended toward the floor.
Slowly circle 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.

Written by jale