The back bulge and underarm flab distorts women’s body shape. People try to solve the problem with many diets, because wearing of bra becomes very uncomfortable. The most effective way to solve this issue is through 4 effective quick and short exercises. These exercises can be done at home with the use of hand weight, band with handles, tubing, rubber banding, or simply with movement of your hands.
If you are consistent you will surely decrease the fat in only 3 weeks.
1. Push and touch
Lift your stretched arms over your head and position them on the sides of the body. If you have hand weights or band, feel free to use them. Stand with stretched arms on the sides, and face your palms forward. Lift them simultaneously to the shoulder level, and after that, over the head. Bring your arms in the start position in the end. Do three sets of six repetitions of each move.
2. Elbow kiss
Spread your arms at the level of the shoulders, and your palms facing up. Fold each arm at the elbow and make 90 degrees angle upwards. Swing your hands while they are folded to the front, so they can be closer to the elbow touching with the sides of your forearms. Return your arms in the start position. Do three sets and repeat the moves 10 times each.
3. Bent-over circular row
Bend forward for 90 degrees with the legs apart shoulder width. Move your dumbbell towards the opposite hand, lift the hand up, and move it to your chest and your back, so you will extended position in a circular movement. Do this with each hand, one after another. Do three sets and repeat the moves 10 times each.
4. Crisscross reverse fly
Put your legs apart the shoulder width, gently bend at your knees for extra stability, and after that, bend forward your waist, but not more than ninety degrees, so your head can face down. Hold your dumbbell or hand weight in each hand and bent to the elbow with your palms faced towards each other. Raise the hands slightly lower than the level of your shoulders. Do three sets and repeat the moves 10 times each.