8 Workouts to Get Rid of Back and Armpit Fat in 20 Minutes
Sometimes too much fatty tissue in the armpit area, underarms, and the back can cause aesthetic and health problems.
If you’re one of those people then you came to the right place!
In today’s article, we present to you 8 of the best exercises to get rid of the fat from these problematic areas.
1- Arm Circles
Stand with your back straight, your legs open and your arms crossed. Make circular movements, each series in a forward or backward direction.
2- Bent Over Row
First, you need to grasp the weights by your sides and then hinge your upper body down by sticking your butt way back. Then let your knees bend slightly. Then your back needs to stay flat and your head to be neutral to your spine.
And then as you hinge, let your arms hang down in front of you and fingers face your body and then inhale. And then exhale as you pull your elbows back and wideout to the sides.
And you should feel your shoulder blades pinch together as if you’re trying to trap a pen between them. Then inhale again as you lower your arms back down and take your time with both movements.
You should feel your upper back work on the way up and on the way down.
You need to start the exercise in plank position and place your hands firmly on the floor and then you need to keep your abs flat.
Then engage your glutes and hamstring and lower your body down until your chest grazes the floor and you need to hold the position for a second.
And then return back to the starting position and you need to repeat the exercise for a minute.
4- Bicep Curls
First, take a pair of dumbbells and stand up straight and then, curl the left dumbbell up and pass midway to your shoulder and hold it there.
Then curl the right dumbbell to the top of the movement and complete half the set with the right arm and then switch.
Afterward, hold the right dumbbell at midway while you are curling all the way up with the left and then switch sides to finish the set.
5- Triceps extension
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder-width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
6- Lateral Raise
You can stand or sit with a dumbbell in each hand at your side.
Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent.
Then lower them back down, again in a measured fashion. You’ll find it all the harder if you avoid speeding up.
7- Front raises
For this exercise you should also need to grab a 6- to 15-pound weighted bar with an overhand grip, hands shoulder-width apart, and then stand with your feet shoulder-width apart.
Next, you need to keep your arms as straight as possible (without locking the elbows) and to exhale as you lift the weighted bar until it’s higher than your shoulders and next to inhale as you slowly lower the bar back to starting position to complete one rep.
8- Bent Over Lateral Raise
Stand in a relaxing position and your body posture should be perfect and after that hold small weights in your hands and face your hands forward.
Now keeping your back straight bend your knees and lean in the forward direction.
After bending now move your hands towards the ceiling and your shoulder should be together and your hands should be in the same position on both sides.
Then slowly bring back your hands to the starting position and repeat the same process several times.
Diet to lose armpit fat
By reducing your caloric intake, you force your body to burn stored fat for energy. Reduce your daily intake by 500 to 1000 calories and you will lose about 1 to 2 pounds (0.45 to 0.91 kilograms) of total body weight in one week.
Add vegetables and fruits to your diet. They will help you keep your appetite under control.
Eliminate liquid calories. Replace sodas with water or unsweetened tea.