10 Ways To Lose Back And Armpit Fat In Just 20 Minutes

10 Ways To Lose Back And Armpit Fat In Just 20 Minutes

Well, you all would have been doing exercises and workouts to get rid of that belly fat. However, only a few of you would be concerned about losing that extra fat on your back and armpits. Doesn’t it look very annoying while you wear a sleeveless or backless dress? Isn’t it worth your concern? Yes, it is. Beauty lies in the overall fitness and not just the measure of your waistline. So here we are, presenting before you ten such exercises that’ll help you to get rid of back and armpit fat very soon.

1. Jump rope

It’s always better to start any exercise with an upper body warmup. Jumping ropes is an ideal way to work your shoulders and back. Don’t forget about technique — turning the rope only with your wrists.

2. Jab cross with dumbbells

This exercise is derived from boxing. It works on back and arms and warms up the upper body, thus improving speed and coordination.


Steps:-

1. Stand straight, except keep your feet a little more full than hip’s length and keep your knees slightly bent.

2. Bringing your arms up, push your left wing out in a punching motion.

3. Return your body to the starting position and push your right arm out.

4. Keep switching arms for 60 seconds.

5. Repeat three times with 20-30 second breaks.

3. Chest press with legs extended

This is a full body exercise, and it helps you in improving your posture and flexibility. It also strengthens the chest, abs, back, triceps.

Steps:-

1. While Laying on your back with your arms over your chest and knees bent at a 90-degree angle while holding dumbbells.

2. Bring your arms up over your chest then lift your shoulders off the mat while raising your legs.

3. Return your body to the starting position and repeat for 45 seconds.

4. Repeat this routine 3 times with 20-30 second breaks.

4. Upright row

This exercise targets the upper and middle back. It helps in improving the posture and the symmetry of the core.

Steps:-

1. Stand up and hold the barbell (or dumbbells if you prefer) with your hands.

2. Raise the barbell until it reaches the top of your chest.

3. Lower it back down slowly.

4. Keep doing the exercise for 60 seconds.

5. Repeat three times with 20-30 second breaks.

5. Swiss ball chest press

This exercise is to strengthen your shoulders, triceps and chest muscles. The swiss ball increases the range of motion, thus complicating the process. However, you can perform this exercise on the floor, in case you don’t have a swiss ball.

Steps:-

1. Place the middle of your upper back on a stability ball or a secure bench holding a dumbbell in your hands and your palms facing each other.

2. Lowering your arms out to the sides and keep your elbows slightly bent.

3. Keep doing the exercise for 60 seconds.

4. Repeat three times with 20-30 second breaks.

6. Push up

They’re the most effective exercise when it comes to reducing armpit fat. This technique will be beneficial to you. In case you cannot manage the standard position, begin with knee push-ups.

Steps:-

1. Get down into a push-up position.

2. Slowly lower your chest to the mat and focus on engaging your back muscles.

3. Push back up to the top position.

4. Repeat for 45 seconds.

5. Repeat three times with 20-30 second breaks.

7. Curtsy lunge with sidekick raise

This exercise is a compound movement exercise, and thus involves and stimulates the entire body. When you begin this exercise in the second training week, you can perform it will a dumbbell in your hands.

Steps:-

1. Take a large step back with your left leg, crossing it behind the right, and lunge.

2. Stand up, kicking your left leg out to the side and raise the left hand to shoulder height.

3. Repeat this exercise for 30 seconds and then switch sides.

4. Repeat three times with 20-30 second breaks.

8. Plank rotation

Planks are a fantastic way to improve the flexibility of the body and altogether strengthening the core. From the second week, you can perform this exercise with dumbbells in your hands.

Steps:-

1. Get into plank position, with your hands straight under your shoulders, and your feet at hip’s width apart.

2. Twisting your core and lift your left hand toward the ceiling.

3. Bring your left hand to the resting position and repeat on the right side.

4. Keep switching arms for 45 seconds.

5. Repeat three times with 20-30 second breaks.

9. Superman hold

It is a very popular exercise for the back. It perfectly works the back stabilizing muscles and is a great bodyweight core move.

Steps:-

1. Lying face down, with your arms extended up alongside your head.

2. Engage your core as well as your glutes to lift your arms, chest, and legs off the floor, turning your palms to face each other.

3. Hold this position for 20 seconds, then lower and return to the starting position.

4. Repeat three times with 20-30 second breaks.

10. Stretching

This is the best way to finish your workout regime. Any stretching exercise that you know would do. It’s always better to use a swiss ball as it effectively stretches the lower back and provides greater freedom of movement.

Steps:-

1. Place the center of your back on the ball.

2. Bend carefully.

3. Spread your legs and arms.

4. Hold for 20 seconds.

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