Many people feel unconfident in their body because of the extra fat on their back. The fat on the back and underarm can be a terrible problem.
In the following article, you are going to read 4 exercises which will help you to get rid of that fat and will bring back your confidence:
1. Push and Touch– chest, shoulders, and upper back.
Put your arms down, and stand like this by sides, palms facing forward, and shoulder width apart. After that, raise the arms up to the level of shoulder, and make sure your palms are to the celling.
You will feel the burn. Make sure the palms are behind you, after you raise the arms over the headgradually. Then, return the arms to the level of your shoulder, make a pause, and return to the beginning position.
We recommend you to do the program bellow for 12 minutes, 3 times in a week, for 3 weeks if you want to get better results.
Remember, you should not move any other part of the body. Make 3 sets of 6-8 repetitions.
2. Bent-over circular row– biceps, chest, mid-back, and upper back.
You should bend your knees, and make sure to keep the abs engaged. Then, bend forward so the upper part of the body will be in a parallel position with the floor.
Hands need to be extended to the floor.
Gradually make a circle with your arms, to the left, up, and to the chest, then to the right, and down. Repeat the circle by starting from the other side. Make 3 sets of 10-12 repetitions.
3. Crisscross reverse fly– upper back and shoulders.
Make sure your torso is leaned forward for 45 degrees, after you slightly bend your knees. Your arms need to be crossed at the wrists in front of your knees.
Raise your arms gradually to the level of your shoulder and lift down to the beginning position. Repeat the procedure with opposite hands crossed. Make 3 sets of 10-12 repetitions.
4. Elbow Kiss – shoulders and chest.
Make sure your palms are faced up after you raise your arms at sides to shoulder level. Your elbows need to be bended to a 90 degree angle, and your arms pulled together in front of the chest. In the process make sure not to raise your shoulders. By reversing the steps, slowly return to the beginning position. Make 3 sets of 10-12 repetitions.