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

 

There is nothing more frustrating than putting on your Sunday best and noticing your back and armpit fat rolls poking out. As a rule, we neglect our backs and armpits during workouts as we focus on the parts of the body we see in the mirror more often like our abs, legs, and butt. Today we are going to draw your attention to some efficient chest and back workouts that will help you look your best in any dress you put on.

At Bright Side, we’ve prepared for you (and let’s face it, for ourselves too) a workout plan for back and chest muscles that will help you build these areas up in just a month! After the first workout, you will surely feel like you were working muscles you didn’t even know you had.

Don’t forget that resistance training is effective only when combined with healthy diet and cardio activities! Perform this workout 2 or 3 times a week, resting as little as possible between exercises.

1. Jump rope

It’s good to start your workout with a 2-minute upper body warmup. Jumping rope is a great way to work your shoulders and back. Don’t forget about technique — turn the rope only with your wrists.

2. Jab cross with dumbbells

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

• Stand with your feet a little 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 then push your right arm out.
• Keep switching arms for 60 seconds.
• Repeat 3 times with 20-30 second breaks.

3. Chest press with legs extended

This exercise is a full body move! It strengthens the chest, abs, back, triceps and improves posture and flexibility.

• 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 45 seconds.
• Repeat 3 times with 20-30 second breaks.

4. Upright row

This exercise targets the upper and middle back, improving the symmetry of your core and helps to maintain proper posture.

• Stand up and hold the barbell (or dumbbells) with your hands.
• Raise the barbell until it reaches the top of your chest.
• Lower it back down slowly.
• Keep doing the exercise for 60 seconds.
• Repeat 3 times with 20-30 second breaks.

5. Swiss ball chest press

This exercise strengthens your shoulders, triceps and chest muscles. In this exercise, the Swiss ball complicates the task by increasing the range of motion. But if you don’t have the ball at home, you can perform this exercise on the floor.

• Lie the middle of your upper back on a stability ball or a bench with dumbbells in your hands and your palms facing each other.
• Lower your arms out to the sides and keep your elbows slightly bent.
• Keep doing the exercise for 60 seconds.
• Repeat 3 times with 20-30 second breaks.