Do you have excess fat on your back? You want to burn it, but you don’t know what you can do about it? This part of your body is really embarrassing and can make you feel unconfident.
In fact, these are the most difficult parts of the body to burn fat.
The great news is that you can say goodbye to the excess underarm and back fat. Following a balanced diet and performing the right exercises will help you to get rid of the extra fat and tone your muscles.
Here Are the Best 6 Exercises to Burn Underarm and Back Fat:
The following exercises target all the muscles in the upper body. Do them for several weeks and you will notice great results!
1. T-Y-I Exercise
This is an easy exercise that is very effective for strengthening your muscles and improving your posture. It will strengthen all of your back muscles, including upper back and lower back muscles.
T: You should lie on the ground with your face down. Extend your arms in order to form the letter “T”. Make sure your palms are turned towards the floor.
Lift them and squeeze your shoulder blades. Hold this position for 7 seconds. Return back to the initial position. Perform 2 sets of 20 repetitions.
Y: Once again, lie on the ground with your face down. Move your arms into a Y position. Gradually raise your arms and squeeze your shoulder blades.
Don’t forget to keep your arms straight. Go back to the initial position. Perform 2 sets of 20 repetitions.
I: In a lying position, you should extend your arms above your head. Move your arms into a position of I then raise your arms straight and squeeze your shoulder blades.
Push them towards your lower back. Perform 2 sets of 20 repetitions.
2. Prone Reverse Fly
Prone reverse fly is an exercise that targets all the small spots in the upper back. You should lie on the ground with your face down.
Place your arms at side and slowly lift your head and chest off the floor.
The back part of your hands should be facing the ceiling. Also, it is very important to squeeze between your shoulder blades. Perform 3 sets of 15 repetitions.
3. Snow Angels
As in the previous exercises, you should lie on the ground with your face down. Extend your arms to the sides and make sure your palms are facing down.
Raise your arms above the head, but make sure to keep your head down. Your back should be straight and your feet should be a few inches from the wall.
Lower the arms back to the sides, while keeping them straight. Do 3 sets of 10 repetitions.
4. Superman Exercise
This exercise is great for your inner back muscles.
You should lie on the ground with your face down. Stretch your arms over the head and slowly raise your legs, arms, and chest off the ground. Perform 3 sets of 10 repetitions.
5. Plank Drops
This exercise is extremely effective for strengthening all of your back muscles and improving your body posture. Moreover, it will help you get rid of the back fat.
Get down on your feet and forearms with your legs wide apart. Lower your chest down but make sure not to move your hips. Squeeze your shoulder blades and hold for 10 seconds. Perform 2 sets of 20 repetitions.
6. The Bird-Dog Exercise
This exercise will improve your balance, stability and blood flow and will tone your arm, back and shoulder muscles.
Begin on all fours. Place your hands underneath your shoulders and your knees under the hips. Make sure your back is straight.
Extend your left arm and your right leg and hold this position for several seconds. Switch sides and repeat once again.
You don’t need to go to the gym to perform these exercises. You can do them at your home! So, perform them on a regular basis and you will be amazed by the results!