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Everyone gains and loses weight differently from one another, so when you have weight-loss surgery or set out to lose weight through means of diet and exercise, it’s difficult to tell where exactly on your body you’re going to lose weight first. For example, some may struggle with losing abdominal fat, while others may become slimmer in their midsections and still have flabby arms. If you’re an individual who is struggling with losing back fat, you may be eager to tone your back muscles so you can feel more comfortable wearing tank tops and bathing suits.
According to Nedra Lopez, the co-owner of The Studio by Remorca Fitness in New York City, doing exercises to strengthen your upper back will also help improve your posture while reducing chronic shoulder and neck pain.
Here are two exercises you can do five times per week that will eliminate your back fat, and eventually provide you with a strong, toned back.
Get into the plank position. Rest on your forearms, and set your feet shoulder width apart.
Squeeze your shoulder blades together by dropping your chest a bit toward the floor, while keeping your abs engaged.
Hold the squeeze for about 10 seconds, then pull your shoulder blades apart and stretch your mid-back region.
Do three sets of 20 plank drops.
Wall angels with hold
Stand with your back, head, upper back, lower back, and butt pressed firmly against a wall. Your feet should be a few inches away from the wall.
Bend your arms slightly and extend them to the side while keeping your palms facing away from the wall.
Starting with your arms at shoulder level, extend your arms straight up while keeping the rest of your body flat against the wall, similar to the movement you do while making a snow angel.
After reaching as high as your arms can go while maintaining good form, hold the position for 10 seconds.
Lower your arms by bending at the elbows until your arms reach the sides of your waist, and hold for 10 seconds. Do three sets of 20 wall angel reps.