The excess fat on the back is an extremely embarrassing part of your body that can make you feel confident even if it looks good with some clothes.
Actually, the armpit and back fat is considered the most challenging parts of the body to burn fat. Extra fat triggers mental problems in many people.
Fortunately, there is a way to effectively get rid of excess armpits and fat on your back. By having a balanced diet and doing specific exercises, you can eliminate extra fat and tone your muscles.
However, it is very important to know that you must make a real effort so that you can achieve your goals and obtain the desired results.
HERE ARE THE BEST 6 EXERCISES TO BURN UNDERARM AND BACK FAT:
These exercises are directed to all the muscles of the upper body. You should do them for a few weeks to get rid of the armpit and fat of the back and tone the arms and back. What’s more, you will not need any equipment to do these exercises.
The bird-dog exercise
This is a classic basic exercise that can raise core strength in the abs and back. It will improve your balance, stability and blood flow and tone your back, arms and shoulders muscles.
You should start on all fours with your knees below your hips and your hands below your shoulders. Keep your back straight. Extend your left arm and right leg and hold this position for a few seconds. Switch sides and repeat the same procedure.
This exercise will significantly improve your body’s posture and strengthen all of your back muscles. It is very easy and simple to perform, and will effectively remove back fat.
Stand up and forearms with your legs apart. Make sure you do not move your hips while lowering your chest. Squeeze the shoulder blades and keep them pressed for at least 10 seconds. Do 2 sets of 20 repetitions.
Lie on the floor with your face down. Stretch your arms over your head and gradually raise your arms, legs, and chest from the floor. Do 3 sets of 10 repetitions.
Lie on the floor with your face down. Extend your arms to the sides with your palms down. Raise your arms above your head while keeping your head down.
Also, keep your back straight and your feet a few inches from the wall. Then, you should lower your arms to the sides, making sure to keep them straight. Make 3 sets of 10 repetitions.
Prone Reverse Fly
This powerful exercise effectively targets all the small points on the upper back.
Lie on the floor with your face down with your arms to the side. Gradually raise the head and the chest of the floor. Make sure the back of your hands is toward the ceiling. Also, be sure to squeeze between the shoulder blades. Do 3 sets of 15 repetitions.
Although this exercise is very simple and easy, you can effectively strengthen your muscles and improve your posture. This exercise will strengthen all the muscles in your back, including your upper back and lower back.
T: Lie on the floor with your face down. Extend your arms and form the letter “T” with your palms towards the ground. Then, lift them up and make sure to squeeze the shoulder blades. Hold this position for 7 seconds and then return to the starting position. Do 2 sets of 20 repetitions.
Y: Lie on the floor with your face down. You must move your arms to the Y position. Slowly raise your arms and squeeze your duty blades together. While doing the exercise, be sure to keep your arms straight. Then, return to the starting position. Do 2 sets of 20 repetitions.
I: must remain in the lying position and extend the arms above the head. Move the arms in a position of I then raise the arms upwards while squeezing the shoulder blades and pushing them in a direction towards the lower part of the back. Do 2 sets of 20 repetitions.
The best thing about these exercises is that you will not need to visit a gym. You can perform the exercises in your own home. Realize them regularly and after a few weeks, you will notice significant improvements. Enjoy!
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