backUh oh, back fat. What a mood killer!

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

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

Getting rid of back fat use to be hard until we found this from 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 done 3 times a week for 3 weeks.

Banish Back Bulge Routine

Start each exercise with 5-8 pound dumbbells in each hand and feet shoulder-width apart.

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.

Vivimoss_Gym_280514_1563. Crisscross reverse fly

Targets upper back and shoulders.

Begin with knees slightly bent. Lean your torso forward about 45-degrees.

Cross your arms at the wrists in front of the knees. Slowly lift your arms to shoulder height and back down to starting position. Repeat with opposite hands crossed.

Do 3 sets of 10-12 reps.

4. Elbow Kiss

Targets shoulders and chest.

Raise arms at your sides to shoulder height, palms faced up.

Bend elbows to a 90 degree angle and pull arms together in front of your chest until your elbows “kiss” and forearms touch. Do not raise your shoulders in the process.

Slowly return to starting position by reversing the steps.