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5 Exercises to Get Rid of Back and Armpit Fat in 20 Minutes

    5 Exercises to Get Rid of Back and Armpit Fat in 20 Minutes





                         1  - 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.
    • 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

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    •    2 - Superman Hold




    The superman hold is one of the most popular back exercises! It is a great bodyweight core move that perfectly works back stabilizing muscles.
    • Lie facedown 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

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        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.

    • 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



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                               4 -  Upright row



    This exercise targets the upper and middle back, improving the symmetry of your core and helps to maintain proper posture.
    • 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
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                             5 - Stretching





    Finish your workout with back stretching. You can perform any stretching exercises you know like cat or camel stretching, for example. We advise using a Swiss ball, as it effectively stretches the lower back by providing greater freedom of movement.
    • Put the center of your back on the ball.
    • Bend carefully.
    • Spread your legs and arms.
    • Hold for 20 seconds.
    Following this workout plan, you’ll not only get rid of armpit and back fat, but you’ll also build muscles to maintain good posture!
    Do you know more effective chest and back exercises? Feel free to share them with us in the comments!






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