Ten exercises to get rid of back and armpit fat in under 10 minutes there’s nothing more frustrating than putting on your best outfit and noticing your back and armpit rolls poking out and what’s worse these areas can be so hard to target at the gym but don’t worry we’ve prepared the perfect fat loss workout that’ll help you eliminate chest and
Upper back fat once and for all and guess what you don’t even need to leave the comfort of your own home all you need is a jump rope two dumbbells a stability ball an exercise mat and just 10 minutes of your time and before you get into your workout clothes be sure now let’s get to fighting that flab.
1: Exercise Jump Rope
Exercise number one jump rope as with any workout session it’s important to warm up and get that blood flowing today we’re gonna accomplish that by jumping some rope or jump roping whatever it is just don’t forget to turn the rope with your wrists only set your timer for time 2 minutes on your mark get set to go while you’re jumping away let’s talk about
it’s important to warm up before exercise as you can guess by the name warming up increases your body temperature by revving up your heart rate and blood circulation this not only prepares your body for strenuous activity it also makes your muscles tendons and ligaments more flexible to prevent injury warm-ups usually consist of light cardio exercises and stretching.
But why jump rope, first of all, it’s great cardio plus it targets the shoulders back chest thighs abs and
calves according to the jump-rope Institute yes it’s a thing it’s also good for your brain jumping rope helps develop the left and right hemispheres of the brain to not only further improve spatial awareness and reading skills but also increase memory and mental awareness you’re doing great as for the International Youth Conditioning Association they say that jumping rope strengthens the muscles of your feet ankles and knees and improve stability in the joints of the leg you’ll definitely find that useful once.
We get into the rest of the exercises in today’s workout who would have guessed that this seemingly childish activity was so good for you to feel that heart rate increasing yet keep going we’ve got.
2: Exercise Jab Cross dumbbells
don’t have any you can use two canned goods or water bottles filled with water or sand just make sure the cap is on
tight start by standing with your feet a little wider than shoulder-width apart and your knees slightly bent keep your
elbows tight against your side’s foot bend them so that the dumbbells are right in front of your chest push your left arm out in a punching motion return to the starting position and then push your right arm out let’s put time 1 minute on the clock and go right jab left jab right left get to know your inner boxer remember that annoying armpit flab we talked about earlier, yeah this exercise will annihilate it, in fact, it also targets you a whole upper body and improves your speed and coordination keep switching arms feel the burn dumbbell cross jabs we’ll give you the shoulders of your dreams and do.
3: Exercise Chest Press legs extended
Exercise number three chest press with legs extended now grab your exercise mat still got your dumbbells with you good you’ll need them to lie on your back with your hips and knees bent at a 90-degree angle that’ll bring your feet up off the floor hold
The dumbbell in each hand put your arms out the sides on the ground and bend them so that your wrists are in line with your elbows bring your arms together up over your chest and lift your shoulders off the mat while straightening your legs return to
The starting position let’s set the timer for 45 seconds and begin this exercise alone is a full-body workout it strengthens the chest abs back and triceps oh and of course can forget about the upper and lower abs get ready for the six-pack of your dreams and you can finally kiss that annoying little belly pooch goodbye poor good riddance if you ask me chest press with legs extended also improves posture and flexibility and phew nailed it.
4: Exercise Upright Row
Exercise number four upright row keep hold of those dumbbells for this one too if you have a barbell you can grab it instead stand with your feet shoulder-width apart and your back nice and straight hold the barbell or
dumbbells in your hands and let them hang in front of your hips bend your elbows and bring them out to the sides to raise the barbell until it reaches the top of your chest and slowly bring it back down to the starting position we’re gonna do this time 1 minute straight get to it.
This exercise targets the upper and middle back improving the symmetry of your core and that equals better posture I know it’s something our parents and teachers always told us we need but why exactly is that Harvard Health publishing reminds us
that standing and sitting up straight is important for balance and helps you maintain correct form while exercising plus it actually improves your self-esteem concentration and oxygen circulation and done feels good to know you’ll be looking good right.
5: Exercise Swiss Ball Chest press
Exercise number five Swiss ball chest press don’t put those dumbbells away just yet you’ll still need them to grab an exercise ball too if you don’t have one a comfy bench will do lie on the ball so that the middle of your upper back is
supporting you with a dumbbell in each hand extend your arms out to the sides keep your elbows slightly bent and
facing up to avoid injury slowly pull your arms together so that they meet above your chest be careful don’t drop those dumbbells and gently bring them back down to the sides you’ve got time 60 seconds for this exercise don’t rush it you’re balancing on a ball after all all right you can begin the Swiss ball chest press strengthens your shoulders triceps and chest muscles in.
This exercise ball complicates the task by increasing the range of motion but it also makes it more effective what’s great about working the chest muscles under the breasts is that it visually lifts them so if that’s what you’re looking for here’s your ticket and do let’s keep it moving
6: Exercise push-ups
Exercise number six push-ups hey can’t beat the classics I’m sure everybody knows how to do a push-up but it can’t hurt to go through the form anyway right get down on the ground with your arms extended in front of you your
the wrist should be directly below your shoulders keep your abs engaged so that your belly doesn’t hang towards the
floor slowly bend your arms to lower your chest until your nose is about an inch away from the ground push back up into the starting position of course if you’re not quite ready for the extended leg version you can always do the bent
knee one for now so instead of balancing on your toes you’ll be on your knees anyway let’s put time 45 seconds on the clock starting now push-ups are considered the most effective exercise against armpit fat doing push-ups daily will surely do the trick in fact you’re probably feeling the burn in that area right about now or is it in your chest you’re working those muscles too you know and done.
7: Exercise curtsy lunge with sidekick raise
Exercise number seven curtsy lunge with sidekick raise it’s lovely like a curtsy butt kicks like a ninja here’s how to do it take a big step back with your left leg while simultaneously crossing it behind the right one and your knees to do a curtsy stand back up take your left leg out to the side and reach your left hand towards your left
Ankle try to kick your leg up to waist height if you can let’s start with thirty seconds for your left leg ready go as a compound movement curtsy lunge with sidekick raise engages the entire body once you get into your second week of training you can do this exercise with a dumbbell in your reaching hand step back stand up kick back up kick almost there and done
Well not entirely of course let’s switch legs and do another time 30 seconds on the right one and go do you remember the move step back with your right leg now Ben stand back up and kick that right leg out punch the air with your right hand you’re doing great be careful don’t knock over any antique vases or anything and well-done keep that energy up let’s move.
8: Exercise plank Rotation
Exercise number eight plank rotation whoa sounds complicated here’s how it goes get down into a sort of push-up position but spread your feet about hip-width apart remember your hand should be below your shoulders and your abs engaged slowly twist your core to the left and lift your left hand towards the ceiling bring your left hand back to the initial position and repeat on the right side think you can do it for time 45 seconds I know you can’t so let’s go planking is a great way to improve your flexibility and strengthen
Your entire core adding the rotations will help improve your balance and get those obliques working that is bye-bye muffin top again you can throw some dumbbells into the equation when you start the second week of training of course if you feel that’s a little too risky for your liking then just leave them out you’re really getting the hang of this a little more and done.
9: Exercise Superman Hold
Exercise number nine Superman hold don’t worry you don’t need Superman powers to do this one it’s super easy lie face down with your arms extended up over your head engage your core and glutes to lift your arms chest and legs off the floor see you’re like Superman flying piece of cake right we’re gonna set the time 30 seconds
Ready set to go the Superman hold is one of the most effective back exercises out there it’s a great bodyweight core move that targets the muscles that stabilize the back Plus what it does to your bum will leave you pleasantly surprised a little more now and rest
10: Exercise Stretching
Exercise number 10 stretching how about we finish this workout with some back stretching hey grab your exercise ball you’re gonna need it put the center of your upper back on the ball bend back carefully while spreading out your arms and legs we’re gonna hold it for just 20 seconds okay go ahead can you feel that stretch feels nice right it’s like a reward for getting to the end of this intense workout think relaxing
I thoughts and go to your happy place give yourself a pat on the back you deserve it do this entire workout at least two or three times a week and if you want to see even better results do three sets of each exercise after just a month you’ll notice not only at your armpit and back fat have disappeared but also improve muscle tone posture and confidence don’t forget that exercise works best when combined with a healthy diet
So try to watch what you eat – do you know any other effective chest and back exercises feel free to share them with everybody in the comments if you’ve enjoyed this post go ahead and send it to your friends hey maybe you can even do this workout together strength in numbers right we’ve got tons of fitness and exercise weight loss on our exercise so make sure you’re Share to exercise fat loss of life.