Having fat accumulated on the back can be quite unpleasant to look at, and can make a person feel unconfident and embarrassed, even though that that person might look wonderful while wearing clothes.
In fact the back and underarm fat are one of the hardest and most challenging parts of the human body to burn fat from. Excess fat can cause mental distress in a huge number of people.
But there is no need to panic about it, because we will show you the most effective way to eliminate the fat from these areas. You need a well balanced diet and preform some exercises that we are about to show you in this article below, not only that you will burn fat, but you will also strengthen your muscles.
Before you even start, you need to be aware that in order to achieve your goals and desires, you need to a little bit of sacrifice and put a lot of effort in it!
Top 6 Exercises for Burning Back and Underarm Fat
Doing these exercises regularly, you will trigger each muscle from your upper body. Preform these exercise for a couple of weeks in order to eliminate the back and underarm fat, as well as strengthen and tone your back and arm muscles. And the best part about these exercises is that they don’t require any gym equipment.
1. T-Y-I Exerxise
T – Lay down on the ground on your belly and face down, then with your body form the letter “T”, by spreading your arms, your palms should be facing the ground as well. Then squeeze through your shoulder blades and lift your arms off the ground, like you are flying. Hold that position for a few seconds and go back in the starter position. Do 20 reps of the exercise, if you can do another set it would be great.
Y – Again lay down on the ground on your belly and face down. Place your arms in a position in order to form the letter “Y”. Then gently lift them off the ground, again push through your shoulder blades. Make sure your arms are completely straight while you are doing the exercise. Then go back in the starting position. Do 20 reps of the exercise, and another set if possible.
I – Stay in the same position, just this time you will need to spread your arms above your head. You should form the letter “I” this time. Then lift your arms off the floor, squeeze through your shoulder blades, hold that position for a few seconds and then go back in the starting position. Do 20 reps of this exercise, and another set if you can.
2. Snow Angels
Lay down on the floor on you belly and face down. Your arms should be extended on the sides with your palms facing the ground. Lift the arms above your head, but keep your head down.
Make sure your back is completely straight, and your feet should be only a few inches away from the wall. Lower your arms back in the starting position, and keep them straight all the time. Do 10 reps, and 3 sets of the exercise.
3. Prone Reverse Fly
Almost every spot from your upper back can be triggered with the performing of this powerful exercise.
Lay down on the ground and face the floor, arms extended to the sides with your palms facing down. Then slowly lift the head along with the chest off the floor. The back of your palms should be facing up. Push through your shoulder blades. Do 15 reps and 3 sets of this exercise.
4. Plank Drops
With this simple exercise you will be able to strengthen your back muscles and improve the posture of your body. This is one of the easiest exercises to preform, and also among the ones that burn fat the most from your back.
Go down on your forearms and your feet, your legs should be wide apart from each other. Your hips should not be moving as you lower your chest down. Squeeze through your shoulder blades and hold that body position for 10 seconds or more. Do 20 reps of the exercise and 2 sets if you can.
5. Superman Exercise
With this simple exercise you will target the inner muscles on your back.
Lay down on the floor on your belly, while facing down. Your arms should be stretched over your head, and then lift them slowly together with your legs off the ground. Do 10 reps, and 3 sets of the exercise if you can.
6. The Bird-Dog Exercise
This is one of the most classic exercises, for strengthening and burning fat of the back and abs areas. It will improve your blood flow, stability and balance, as well as tone your muscles of your shoulders, arms and back.
Start on all fours, your hands should be aligned with your shoulders, and your knees aligned with your hips. Make sure your back is completely straight. Extend one of your arms, and the opposite leg at the same time. Hold that position for a couple of seconds. Then go back in the starting position, and do it with the opposite hand and leg.
The best thing about these simple exercises is that they don’t take much time to preform, and they don’t require visiting the gym. You can do them at home, and you can preform them any time you want. Do them for a couple of weeks, and you will notice the improvements yourself!