the 6 worlds easiest exercises for back fat and underarm flab

There’s nothing more frustrating than putting on the best of your dresses and noticing how your fat rolls on your back and armpits peek out of your dress. As a rule, we neglect those parts during practice, as we focus on what we see in the mirror more often, such as our abs, legs, and ass. Today we are going to draw your attention to some efficient chest and back exercises, which will help you look better in any garment you wear.

Don’t forget that endurance training is effective only when combined with a healthy diet and cardiovascular activities! Do these exercises 2 to 3 times a week, resting as little as possible between them.

1.Jumping the rope

It’s good to start your workout with a 2-minute upper body warming. Jumping the rope is a great way to work the shoulders and back. Don’t forget the technique: turn the rope only with your wrists.

2.Jab cross with weights

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

• Stand with your feet a little more open than the length of your hip, and keep your knees slightly bent.
• Raise your arms and push your left arm in a punching motion.
• Go back to the initial position and then push your right arm out.
• Keep changing your arms for 60 seconds.
• Repeat 3 times with breaks of 20 to 30 seconds.

3.Chest press with legs extended

This exercise involves the whole body! It strengthens the chest, abdominal, back, triceps, and improves posture and flexibility.

• Lay on your back, arms on your chest and knees bent at an angle of 90 degrees while you hold the weights.
• Raise your arms over the chest and shoulders of the mat, while doing the same with your legs.
• Return to the initial position and repeat for 45 seconds.
• Repeat 3 times with breaks of 20 to 30 seconds.

4.Vertical row

This exercise works the upper and middle of the back, which improves the symmetry of your core and helps maintain a proper posture.

• Stand up and hold the bar (or weights) with your hands.
• Raise the bar until it reaches the top of your chest.
• Put it down slowly.
• Keep doing the exercise for 60 seconds.
• Repeat 3 times with breaks of 20 to 30 seconds.

5.Chest press with Swiss ball

This exercise strengthens the shoulders, triceps, and chest muscles. In this routine, the Swiss ball complicates the task by increasing the range of motion. But if you don’t have one at home, you can do the routine on the floor.

• Lay the middle and upper back on a stability ball or bench, with weights on the hands and palms.
• Lower your arms sideways and keep your elbows slightly bent.
• Keep doing the exercise for 60 seconds.
• Repeat 3 times with breaks of 20 to 30 seconds.

6.Push-ups

Bending is considered the most efficient exercise against armpit fat. If you can’t reach the standard position, start with knee bends.

• Down to a bending position.
• Slowly, lower your chest to the mat and concentrate on occupying your back muscles.
• Push back to the initial position.
• Repeat for 45 seconds.
• Repeat 3 times with breaks of 20 to 30 seconds.