Many of you probably at some point of your life have had the unpleasant situation of wanting to wear some piece of clothing that you find perfect, but you were not able to wear it because of the fat on your back or underarm. This situations can make you feel really  unconfident and  uncomfortable  in  your body.

If we tell you that with a little extra effort you can feel more confident in your own body once again and have the body figure that you have always wanted?

This is possible. Namely, here in this article we will show you 4 exercises for your shoulders and upper back that will bring back your self-esteem and will make you feel sexy again, in only 3 weeks.

Here are these magnificent exercises:

1. Push and Touch targets your chest, shoulders, and upper back.

For this exercise stand with feet shoulder width apart and your arms need to be down by your sides with palms facing forward.

Than  raise your arms up to shoulder height, with palms to the celling. Now you need to stop and feel the burn.

Then you need to raise your arms slowly over your head with your palms facing behind you. Now you need to return your arms to your shoulder level slowly and pause. Then lower your arms into the starting position.

Move any other part of your body for maximum gain and you need to do 3 sets of 6 to 8 reps.

2. Bent-over circular row targets your biceps, chest, mid-back, and upper back.

You need to slightly bend your knees, keeping your abs engaged for support , in order to do this exercise . Next thing you need to do is bend forward so your upper body is parallel to the floor. Now keep your hands extended toward the floor.

Slowly circle your arms  to the left, up and toward your chest, over to the right, and down. Than  repeat the circle to the right.

Do 3 sets of 10-12 reps.

3. Crisscross reverse fly targets your upper back and shoulders.

Starting position for this exercise with your knees slightly bent. Then you need to lean your torso forward for about 45-degrees.

Next thing you need to do is at the wrists in front of the knees to cross your arms . Lift your arms slowly to your shoulder height then back down to starting position. The procedure repeat with opposite hands crossed.

Do 3 sets of 10-12 reps.

4. Elbow Kiss targets your shoulders and chest.

To do this exercise, raise your arms at your sides to shoulder height with your palms faced up.

You need to a 90 degree angle to bend your elbows  and  in front of your chest pull your arms together until your elbows “kiss” and forearms touch. However you need to remember that you must not raise your shoulders during this process.

By reversing the steps return to your starting position slowly .

Do 3 sets of 10-12 reps.

Do these exercises 12 minutes, 3 times a week for 3 weeks , for optimum results .

Best of luck!