There isn’t anything wrong with having a little extra back and underarm fat. Unlike abdominal fat, which is linked to heart disease and diabetes, back and arm fat isn’t going to kill you. But let’s face it, a strapless dress or swimsuit or — guys have it, too — a form-fitting T-shirt looks better without bulges of back and armpit fat.
Unfortunately, you can’t choose one or two spots from which to lose fat. You have to lose total body fat, some of which will naturally come from your back and underarms. Although specific back and arm toning exercises will help.
This workout plan for back and chest muscles will help you build these areas up in just a month! After the first workout, you will surely feel like you were working muscles you didn’t even know you had.
Don’t forget that resistance training is effective only when combined with healthy diet and cardio activities! Perform this workout 2 or 3 times a week, resting as little as possible between exercises.
1. Jump rope
It’s good to start your workout with a 2-minute upper body warm-up. Jumping rope is a great way to work your shoulders and back. Don’t forget about technique — turn the rope only with your wrists.
2. 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.
How to:
- Stand with your feet a little 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 then push your right arm out.
- Keep switching arms for 60 seconds.
- Repeat 3 times with 20-30 second breaks.
Related article: 4 Fat Blasting Cardio Workouts To Achieve A Lean Toned Body
3. Chest press with legs extended
This exercise is a full body move! It strengthens the chest, abs, back, triceps and improves posture and flexibility.
How to:
- 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 lift the shoulders off the mat while raising your legs.
- Return to the starting position and repeat for 45 seconds.
- Repeat 3 times with 20-30 second breaks.
Related article: 3 Moves To De-Stress, Sculpt And Slim Your Whole Body With Just A Set Of Dumbbells
4. Upright row
This exercise targets the upper and middle back, improving the symmetry of your core and helps to maintain proper posture.
How to:
- Stand up and hold the barbell (or dumbbells) with your hands.
- Raise the barbell until it reaches the top of your chest.
- Lower it back down slowly.
- Keep doing the exercise for 60 seconds.
- Repeat 3 times with 20-30 second breaks.
Related article: 5 Barbell Exercises for Women To Obtain A Great Start To Your Training And Body Goals
5. Swiss ball chest press
This exercise strengthens your shoulders, triceps and chest muscles. In this exercise, the Swiss ball complicates the task by increasing the range of motion. But if you don’t have the ball at home, you can perform this exercise on the floor.
How to:
- Lie the middle of your upper back on a stability ball or a bench with dumbbells in your hands and your palms facing each other.
- Lower your arms out to the sides and keep your elbows slightly bent.
- Keep doing the exercise for 60 seconds.
- Repeat 3 times with 20-30 second breaks.
Related article: Stability Ball Workout For A Strong Well Defined Core & Legs
6. Push-ups
Push-ups are considered to be the most efficient exercise against armpit fat. Doing push-ups daily will surely do the trick. If you cannot manage the standard position, begin with knee push-ups.
How to:
- Get down into a push-up position.
- Slowly lower your chest to the mat and focus on engaging your back muscles.
- Push back up to the top position.
- Repeat for 45 seconds.
- Repeat 3 times with 20-30 second breaks.
Related article: 8 Progressive Push-Up Variations To Create Your Best Ever Upper Body Shape
7. Curtsy lunge with side kick raise
As a compound movement, this exercise engages and stimulates the entire body. Beginning with the second training week, perform this exercise with a dumbbell in your working hand.
How to:
- 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 seconds and then switch sides.
- Repeat 3 times with 20-30 second breaks.
Related article: 8 Exercises To Cinch Your Waist, Sculpt Your Shoulders, Lift Your Butt For A Sexy Hourglass Figure
8. Plank rotation
Doing planks is a great way to improve your flexibility and strengthen your entire core. Beginning with the second training week you can perform this exercise with dumbbells in your hands.
How to:
- Get down 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 45 seconds.
- Repeat 3 times with 20-30 second breaks.
Related article: 5 Plank Variations For A Well Defined Six-Pack, Carve Your Core And Get Stronger
9. Superman hold
The superman hold is one of the most popular back exercises! It is a great bodyweight core move that perfectly works back stabilising muscles.
How to:
- Lie face down 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 each other.
- Hold for 20 seconds, then lower and return to the starting position.
- Repeat 3 times with 20-30 second breaks.
The post 10 Exercises To Banish Back & Armpit Fat in 20 Minutes And Reveal A More Slender Look appeared first on GymGuider.com.
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