The fat on the back and underarms can be a terrible problem for many people. But, you can feel more confident in your own skin with just a little extra effort.
We are presenting you 4 exercises which will help you get rid of that extra fat and bring back your confidence in no time. Well, in 3 weeks to be more specific.
Note: All of the exercises below require holding 5- to 8-pound dumbbells in each hand.
1. Push & Touch – Chest, shoulders, and upper back.
Stand with feet shoulder-width apart. Put your arms down by your sides with your palms facing forward and then bring your arms forward up to shoulder height so that the backs of your upper arms are parallel to the floor. Pause, then in one slow movement raise your arms over your head and tap the ends of the dumbbells together. Slowly return your arms to shoulder height, pause, and then lower to starting position.
Do 3 sets of 6-8 reps.
Note: It is very important not to move any other body part when lifting your arms.
2. Bent-over circular row -Midback, biceps, chest, and upper back.
Stand with feet shoulder-width apart and slightly bend your knees. Bend forward so that your upper body is parallel to the floor and your hands are extended toward the floor. Keep your dumbbells parallel to one another and slowly begin to circle them over to the left, up and in toward your chest, over to the right, and down. Repeat the procedure to the right to complete 1 rep.
Do 3 sets of 10-12 reps.
3. Crisscross reverse fly– upper back and shoulders.
Stand with your feet shoulder-width apart. Bend your knees slightly and tip your torso forward to a 45-degree angle. Cross your arms at the wrists in front of your knees and lift your arms to shoulder height, with the dumbbells out to the sides. Slowly return your arms to the starting position, crossing dumbbells in the opposite direction.
Do 3 sets of 10-12 reps.
4. Elbow Kiss – shoulders and chest.
Raise your arms at sides to shoulder level, but make sure your palms are faced up. Your elbows need to be bended to a 90 degree angle, and your arms pulled together in front of the chest so that both of your elbows “kiss” and the sides of your forearms touch. Slowly extend your arms back out to the sides, then lower to return to starting position.
Do 3 sets of 10-12 reps.
The entire exercise routine lasts only 12 minutes and is most beneficial when done 3 times a week for 3 weeks.
Check out the video below for more exercises that will help you get rid of back fat in no time.
Source: www.healthylifeplanet.net
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