6 Exercises For Underarm Flab And Back Fat


Keeping a strict diet will help you lose your weight but it won’t help you to lower your fat rate. A specific workout is needed to tighten some parts of the body.

These six simple exercises, you can achieve that tightening of your back and arms at home.

1. SEATED REVERSE FLY

Image result for SEATED REVERSE FLY exercise

STARTING POSITION

Sit on a bench with your feet together at a 30-degree forward bend from your hips. Keep your arms extended with your elbows unlocked and your shoulders back and down toward your hips, allowing the dumbbells to hang down naturally below your shoulders (A). Maintain a slight arch in your lower back throughout the movement.

MOVEMENT

With a natural upward movement from your torso, open your arms outward with very little change in your elbow angle (B). HARD
Pause at the top with your shoulders contracted back and your arms at shoulder height.
Slowly lower your arms back to the start, returning to a 30-degree bend (A). EASY

2. T-Y-I

TYI exercise to burn back fat

The TYI exercise is a great routine that works on your rear delts, important posture muscles, for toning and sculpting your back.

Lie on your stomach on the floor (or balance on a physio ball).

Engaging your back slightly, lift your chest.

Move your arms up and out into a T-position.

Release and then move into a Y-position.

Release and then move them into an I, with your arms reaching out straight above your head.

Perform 12 to 15 sets of TYI once daily.

3. SUPERMAN

How to Do the Superman Exercise | Openfit

The superman exercise is an amazing full-body workout for toning your lower back muscles, shoulders, glutes, hamstrings, abs and arms.

Lie down on your stomach.

Extend and rest your arms overhead on the floor, palms facing down.

Lift your head off the floor and align your neck and shoulders.

Bend your arms and legs slightly.

Simultaneously lift your arms and legs a few inches off the floor (in a flying position) without moving your torso.

Flex and arch your lower back as much as you can. Stop when you feel muscular tension in your arms and shoulders.

Hold the posture for 3 to 5 seconds.

Slowly lower your arms and legs to the floor.

Repeat this 12 to 20 times daily and stop when your back muscles fatigue.

4. BIRD DOG

Image result for bird dog exercise

1. Start on your hands and knees with the hands under the shoulders and the knees under the hips.
2. Extend one leg and the opposite arm at the same time.
3. Pause for 3 to 5 seconds, return to the starting position and switch sides.
4. Continue alternating sides until set is complete.

PROPER FORM AND BREATHING PATTERN

When doing bird dogs keep your spine in a neutral position, with your head and neck in alignment, and relax your shoulders. Breathe in as you lift your arm and the opposite leg, and maintain your torso stable by engaging your core

5. PLANK DROPS

1. Get into a push up position, with your elbows under your shoulders and your feet hip-width apart.
2. Bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line.
3. Hold for as long as possible.

PROPER FORM AND BREATHING PATTER

Keep your core engaged, your abs tight and breathe slowly and deeply. Maintain your body in a straight line, from your head down to your feet.

6. SNOW ANGELS

Reverse Snow Angel - Exercise How-to - Workout Trainer by Skimble

Get down on the floor and lie on your back. If you do not have carpet, then use an exercise mat.

Draw your belly in toward your spine, flattening your back against the floor.

Raise your head up off the floor. If this is too difficult, uncomfortable, or painful, use a small pillow or rolled-up towel under your head.

Raise your arms and legs up off the floor as well.

Now move your arms and legs in a “snow angel” motion, with your hands going up over your head while your feet come apart, and your hands going back down to your sides as your feet come together.

Repeat this motion 10 times for one set, or as many times as you feel comfortable.

Do not let your feet, hands, or head touch the floor until the set is complete.

LOSE WEIGHT 3X MORE EFFECTIVE