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

Today we’re going to draw your attention to a few effective chest and back exercises that will help you look your best in any dress you put on.

A workout plan for back and chest muscles that will aid you build this areas up in just a month! After the first workout, you will surely feel like you were working muscles you did not even know you had.

Following these workout plan, you will not only get rid of armpit and back fat, but you will too build muscles to maintain good posture!

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

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

1. Push-ups

Push-ups is considered to be the most effective exercise against armpit fat. Doing push-ups every day will surely do the trick. If you cannot manage the standard position, start with knee push-ups.

Exercises to Get Rid of Back and Armpit

Begin into a push-up position. Slowly lower your chest to the mat and center engaging your back muscles. Push back up to the top position, repeat for 45 secs.

Repeat 3 times with 20-30 sec breaks.

2. Plank rotation

Doing planks are an great way to improve your flexibility and strengthen your entire core. Start with the second training week you can perform these exercise with dumbbells in your hands.

Exercises to Get Rid of Back and Armpit

Begin 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 forty-five seconds.

Repeat 3 times with 20-30 second breaks.

3. Superman hold

The superman hold are one of the most popular back exercises! It’s an great bodyweight core move that perfectly works back stabilizing muscles.

Exercises to Get Rid of Back and Armpit

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 one another. Hold for 20 seconds, then lower and return to the beginning position.

Repeat 3 times with 20-30 second breaks.

4. Jab cross with dumbbells

These exercise comes from boxing. Them not only works on your back and arms, but it too warms up the upper body, improves speed and coordination.

Exercises to Get Rid of Back and Armpit

Stand on your feet a bit wider than hip’s length and keep your knees slightly bent. Bring your arms up and push your left arm out in a punching motion.Return to the starting position and so push your right arm out. Keep switching arms for 60 seconds.

Repeat 3 times with 20-30 second breaks.

5. Upright row

These workout targets the upper and middle back, improving the symmetry of your core and aids to maintain proper posture.

Exercises to Get Rid of Back and Armpit

Stand up and hold the barbell (or dumbbells) with your hands. Raise the barbell until it reaches the top of your chest. Lower them back down slowly. Keep doing the exercise for sixty seconds.

Repeat 3 times with 20-30 second breaks.

6. Jump rope

It is good to begin your workout with a 2-minute upper body warmup. Jumping rope are a great way to work your shoulders and back.

7. Stretching

You will be able to perform any stretching exercises you know like cat or camel stretching, since example. We advise applying an Swiss ball, as it effectively stretches the lower back by providing greater freedom of movement.

Exercises to Get Rid of Back and Armpit

Put the center of your back on the ball. Bend carefully. Spread your legs and arms. Hold for 20 seconds.

8. Chest press with legs extended

These workout is a full body move! Them strengthens the chest, abdominal muscle, back, triceps and improves posture and flexibility.

Exercises to Get Rid of Back and Armpit

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 forty-five seconds.

Repeat 3 times with 20-30 second breaks.

9. Curtsy lunge with side kick raise

For a compound movement, these workout engages and stimulates the entire body. Starting with the second training week, perform these exercise with a dumbbell in your working hand.

Exercises to Get Rid of Back and Armpit

Take a big step back with your left leg, crossing it behind the right, and lunge. Stand up, kick your left leg out to the side and raise the left hand up to shoulder height. Repeat for 30 sec then switch sides.

Repeat 3 times with 20-30 sec breaks.

10. Swiss ball chest press

These workout strengthens your shoulders, triceps and chest muscles. In that exercise, the Swiss ball complicates the task by increasing the range of motion. But if you do not have the ball at home, you can perform these exercise on the floor.

Exercises to Get Rid of Back and Armpit

Lie the middle of your upper back on a stability ball or a bench with dumbbells in your hands and your palms facing one another. Lower your arms bent the sides and keep your elbows slightly bent. Keep doing the exercise for 60 secs.

Repeat 3 times with 20-30 sec breaks.

Do not forget that resistance training is efficient only when combined with healthy diet and cardio activities! Perform these workout 2 or 3 times a week, resting as little as possible between workouts.