10 EXERCISES TO GET RID OF BACK AND ARMPIT FAT IN 20 MINUTES

A workout plan for back and chest muscles that will aid you to build this area up in just a month. You will surely feel like you were working muscles you did not even know you had only after the first workout.

Following this workout plan, you will not only get rid of armpit and back fat, but you will too build muscles to maintain good posture!

10 EXERCISES TO GET RID OF BACK AND ARMPIT FAT IN 20 MINUTES

1. PUSH-UPS

Against armpit, fat push-ups are considered to be the most effective exercise. Doing push-ups every day will surely do the trick. Start with knee push-ups if you cannot manage the standard position.

Begin into a push-up position. Slowly lower your chest to the mat and center engaging your back muscles. Push back up to the top position, repeat for 45 secs.

Repeat 3 times with 20-30 sec breaks.

2. PLANK ROTATION

A great way to improve your flexibility and strengthen your entire core is doing planks. Start with the second training week you can perform these exercise with dumbbells in your hands.

Begin into plank position, with your hands straight under your shoulders, and your feet at hip’s width apart. Twist your core and lift your left hand toward the ceiling. Bring your left hand to the initial position and repeat on the right side. Keep switching arms for forty-five seconds.

Repeat 3 times with 20-30 second breaks.

3. SUPERMAN HOLD

One of the most popular back exercises is the superman hold! It’s a great bodyweight core move that perfectly works back stabilizing muscles.

Lie facedown with your arms extended up alongside your head. Engage your core and glutes to lift your arms, chest, and legs off the floor, turning your palms to face one another. Hold for 20 seconds, then lower and return to the beginning position.

Repeat 3 times with 20-30 second breaks.

4. JAB CROSS WITH DUMBBELLS

This exercise comes from boxing. It not only works on your back and arms, but it also warms up the upper body, improves speed and coordination.

Stand on your feet a bit wider than hip’s length and keep your knees slightly bent. Bring your arms up and push your left arm out in a punching motion. Return to the starting position and so push your right arm out. Keep switching arms for 60 seconds.

Repeat 3 times with 20-30 second breaks.

5. UPRIGHT ROW

These workout targets the upper and middle back, improving the symmetry of your core and aids to maintain proper posture.

Stand up and hold the barbell (or dumbbells) with your hands. Raise the barbell until it reaches the top of your chest. Lower them back down slowly. Keep doing the exercise for sixty seconds.

Repeat 3 times with 20-30 second breaks.

6. JUMP ROPE

It is good to begin your workout with a 2-minute upper body warmup. Jumping rope is a great way to work your shoulders and back.

7. STRETCHING

You will be able to perform any stretching exercises you know like cat or camel stretching, for example. As it effectively stretches the lower back by providing greater freedom of movement we advise applying a Swiss ball.

Put the center of your back on the ball. Bend carefully. Spread your legs and arms. Hold for 20 seconds.

8. CHEST PRESS WITH LEGS EXTENDED

This workout is a full body move! Them strengthens the chest, abdominal muscle, back, triceps and improves posture and flexibility.

Lie on your back with your arms over your chest and knees bent at a 90-degree angle while holding dumbbells. Bring your arms up over your chest and while raising your legs lift the shoulders off the mat. Return to the starting position and repeat for forty-five seconds.

Repeat 3 times with 20-30 second breaks.

9. CURTSY LUNGE WITH SIDE KICK RAISE

For a compound movement, this workout engages and stimulates the entire body. Perform this exercise with a dumbbell in your working hand starting with the second training week.

Take a big step back with your left leg, crossing it behind the right, and lunge. Stand up, kick your left leg out to the side and raise the left hand up to shoulder height. Repeat for 30 sec then switches sides.

Repeat 3 times with 20-30 sec breaks.

10. SWISS BALL CHEST PRESS

This workout strengthens your shoulders, triceps and chest muscles. In that exercise, by increasing the range of motion the Swiss ball complicates the task. But if you do not have the ball at home, you can perform this exercise on the floor.

Lie the middle of your upper back on a stability ball or a bench with dumbbells in your hands and your palms facing one another. Lower your arms bent the sides and keep your elbows slightly bent. Keep doing the exercise for 60 secs.

Repeat 3 times with 20-30 sec breaks.

Do not forget that resistance training is effective only when combined with a healthy diet and cardio activities! Perform these workouts 2 or 3 times a week, resting as little as possible between workouts.

 

source: http://worldsnews.site

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