Gentle Standing Routine to Burn Back & Arms Fat Fast

Let's begin with the first exercise. Stand in a narrow stance with your arms raised at your sides at shoulder level and palms facing down. Now rotate your shoulders, lifting them up and down, making a full circle. This exercise works your shoulders and upper back. It'll warm up the muscles and improve mobility. Make sure to perform it at a slow and controlled 20 seconds, 10 seconds, 3, 2, 1, rest. Next exercise. 3, 2, 1, begin. For the next exercise, stand shoulder-width apart with your arms at your sides. Now bring the arms behind your back and clap them together. Next, lift them overhead and bend your elbows, lowering your hands behind your head. Clap and repeat. Alternate between clapping down and up. This exercise works your shoulders and chest muscles. It'll strengthen them and also improve overall mobility in your upper body. Great job. Keep going. Clap down and up. 10 seconds, 3, 2, 1, rest. Next exercise. 3, 2, 1, begin. Stand a hip distance apart with your arms raised at your sides at shoulder level. Bend your elbows at a 90-degree angle with fingers pointing up and palms facing down. Now lift your arms overhead, crossing them above your head. Keep your elbows bent. Bring them to the starting position, push them down behind your back, and squeeze your shoulder blades. Keep the elbows flexed. Repeat the movement. This exercise works your upper back muscles and shoulders. It's an excellent exercise to strengthen your muscles and improve your posture. Perform at a comfortable pace. 3, 2, 1, rest. Next exercise. 3, 2, 1, begin. For the following exercise, stand a hip distance apart with your arms at your side and elbows bent at a 90-degree angle. Palms should face up and the upper arms should be tucked at your sides. Now open each arm to the side, pressing your upper arms to your torso. Squeeze your shoulder blades. Return to the center and repeat. This exercise works your upper back muscles. 20 seconds. Try to open your arms as much as you can. You're doing great. Stay focused on proper form. 10 seconds. 3, 2, 1, rest. Next exercise. 3, 2, 1, begin. Stand a hip distance apart with your arms raised at your sides and elbows bent at a 90-degree angle. Lift the elbows to shoulder level. Your fingers should face up and palms forward. Now lift your arms overhead, keeping them bent and cross them above and behind your head. Return to the starting position and bring them forward, tapping the elbows together in front of your chest. 20 seconds. Repeat the sequence. This exercise targets our front, shoulders, and chest muscles. It'll strengthen the muscles and improve mobility in your upper body. When you lift the arms, try to push them back to stretch the muscles. Perform at a comfortable pace. 3, 2, 1, rest. Next exercise. 3, 2, 1, begin. For the following exercise, stand a hip distance apart with your arms raised at your sides at shoulder level and palms facing forward. Now push your arms back and squeeze your shoulder blades. Hold for a moment and release. Repeat the movement. This exercise works the small muscles around your shoulder blades. It's an excellent movement that'll tone those muscles and improve posture. Keep your elbows slightly bent. Keep going. We're almost halfway through the workout. 10 seconds. 3, 2, 1, rest. Next exercise. 3, 2, 1, begin. Stand a hip distance apart with your arms at your sides and elbows bent. Your palms should face forward. Now push your elbows behind your back and squeeze your shoulder blades. Hold for a moment and release. Repeat the movement. This exercise works your upper back muscles, strengthening them and improving your posture. When you squeeze the muscles, exhale and inhale when you return to the starting position. 20 seconds. 10 seconds. 3, 2, 1, rest. Next exercise. 3, 2, 1, begin. For the next exercise, stand hip-width apart with your arms raised in front of your chest and your palms facing outward. Now rotate your palms up and row back, pushing the elbows behind your back. Squeeze your shoulder blades. Return to the starting position and repeat. This interesting exercise activates your shoulders and upper and lower back muscles. It's an excellent upper body exercise that'll tone your muscles. 20 seconds. When you row back, imagine that you'd pull something toward you. You're doing great so far. 10 seconds. 3, 2, 1, rest. Next exercise. 3, 2, 1, begin. Stand a hip distance apart with your arms behind your back and hands clasped together. Interlace your fingers. Now lift your arms away from you and perform four pulses before returning to the starting position. Repeat the movement. This exercise works on your shoulder, upper back, and chest. It strengthens the muscles on the upper back and stretches the front shoulders and chest. Make sure to maintain an upright posture during the exercise. Keep your hands clasped together. 10 seconds. 3, 2, 1, rest. Next exercise. 3, 2, 1, begin. Stand shoulder width apart. Hinge at your hips and bend forward until your upper body is parallel to the floor. Slightly flex your knees. Keep your back straight and the weight on your legs. Raise your arms overhead. Now lower them down and swing behind your back. Hold for a moment and return to the starting position. Repeat the movement. This exercise works your upper and mid back, shoulders, and chest. Remember to keep your back straight. Ensure that your arms are kept close to your body throughout the exercise. You're doing great. We're almost done today. Stand a hip distance apart with your elbows bent at your sides, palms facing forward. Now push the elbows to your torso and circle with your shoulders and shoulder blades. Keep your arms at your sides and elbows bent. This exercise works your upper back muscles and improves scapular function. Stay focused with this exercise, ensuring you move your shoulder blades up and down. 3, 2, 1, begin. For the next exercise, stand a hip distance apart with your arms at your sides. Now lift your left arm overhead and circle forward, lowering the arm. Lift your right arm overhead and repeat. Alternate arms. Imagine doing a swimming stroke. Make sure to go through the full range of motion. This exercise works your shoulders and upper back. It promotes mobility and helps you lose stiffness in your upper body. Keep going. After this one is the last exercise. 10 seconds. 3, 2, 1, rest. Last exercise. 3, 2, 1, begin. Let's perform the last exercise. Stand a hip distance apart with your arms raised in front of your chest. Flex your wrist, fingers pointing toward the ceiling. Now open each arm to the side and push it behind your back. Squeeze your shoulder blades. Hold for a moment and return to the starting position. Repeat the movement. This exercise works the small muscles in your upper back and around your shoulder blades. 20 seconds. It will improve your posture and strengthen the muscles. Focus on squeezing your upper back. Perform at a slow pace. 10 seconds. 3, 2, 1, rest. Workout complete. Well done.