Exercises to get rid of back and armpit fat in 20 minutes

There’s nothing more frustrating than putting on the best of your dresses and noticing how your back and armpit fats seem to increase. We often neglect these parts in workouts as we focus more on what we see in the mirror, like the abs, legs, and butt. Today we’re going to draw your attention to some effective chest and back exercises that will help you look better in whatever clothing you wear.

the team of awesome.club has prepared for you (let’s be honest, us too) a training plan for your back and chest muscles that will help you improve these areas in just one month. After the first day, you’re sure to feel like you’re working on body parts you didn’t even know you had.

Don’t forget that resistance training is only effective when combined with a healthy diet and cardiovascular activities! Do these exercises 2-3 times a week, resting as little as possible in between.

It’s good to start your training with a 2-minute body warm-up. Jumping rope is a great way to work your shoulders and back. Don’t forget the technique: turn the rope with just your wrists.

This exercise comes from boxing. Not only does it work on the back and arms, it warms the upper body, improves speed and coordination.

Stand with your feet a little wider than hip-length apart and keep your knees slightly bent. Raise your arms and push your left in a punching motion. Return to the starting position and repeat the movement with your right arm. Continue switching arms for 60 seconds. Repeat 3 times at 20-30 second intervals.

This exercise involves the whole body! Strengthens the chest, abs, back, triceps and improves posture and flexibility.

Lie on your back with your arms across your chest and your knees bent at a 90 degree angle while holding the weights. Raise your arms over your chest and shoulders off the mat, doing the same with your legs. Return to the starting position and repeat for 45 seconds. Repeat 3 times at 20-30 second intervals.

This exercise works your upper and middle back, which improves your core symmetry and helps you maintain proper posture.

This exercise strengthens the shoulders, triceps and chest muscles. Here, the Swiss ball makes the task more difficult, increasing the range of motion. But if you don’t have one at home, you can perform the sequence on the floor.

Support your mid and upper back on a ball or bench, with weights in your hands. Lower your arms to your sides and keep your elbows slightly bent. Continue doing the exercise for 60 seconds. Repeat 3 times at 20-30 second intervals.

Push-ups are considered the most efficient exercise against axillary fat. If you can’t reach the standard position, start with knee crunches.

Lower to a push-up position. Slowly lower your chest to the mat and focus on using your back muscles. Push back to the starting position. Repeat for 45 seconds. Repeat 3 times with 20-30 second rests.

As a compound movement, this exercise engages and stimulates the entire body. From the second week of training, do it with dumbbells.

Take a big step back with your left leg, crossing it behind your right and striking in one motion. Stand up, pull your left leg to one side and raise your left hand to shoulder height. Repeat for 30 seconds and then switch sides. Repeat 3 times at 20-30 second intervals.

Doing planks is an excellent way to improve your flexibility and strengthen your entire core. From the second week of training, you can perform this exercise with weights in your hands.

Lie down in a plank position, with your hands straight under your shoulders and feet hip-width apart. Rotate your core and lift your left hand towards the ceiling. Bring your left hand to the starting position and repeat on the right side. Continue switching arms for 45 seconds. Repeat 3 times at 20-30 second intervals.

Maintaining the Superman Pose is one of the most popular back exercises as it is very good for your core body weight and works perfectly to stabilize your muscles.

Lie on your stomach with your arms extended beside your head. Use your core and glutes to lift your arms, chest, and legs off the floor, turning your palms
of the hands. Hold for 20 seconds, then lower and return to starting position. Repeat 3 times at 20-30 second intervals.

Finish your training by stretching. You can do any exercise you know, like cat or camel stretches. We recommend including a Swiss ball as it effectively stretches the lower back to provide greater freedom of movement.

Place the center of your back on the ball. Fold carefully. Extend your legs and arms. Hold for 20 seconds.

By following this workout plan, you will not only get rid of underarm and back fat. You will also develop muscles to maintain good posture!

Do you know more effective chest and back exercises than these? Feel free to share them with us in the comments!