The fat deposits on the back, as well as the underarm flab, are the worst nightmare for numerous women, and the worst part about them is that they are not simple or easy to remove! Even though genetics plays the most important role when it comes to the areas where the body stores fat, Brian Shiers, a personal Los Angeles trainer, claims that these areas are one of the hardest to target.
Yet, we suggest 4 effective exercises which can be done at home and can help you finally look as you have always dreamt of. You can combine these exercises with a cardio workout and include targeted strength moves.
Most exercises mostly target the front body part or the chest, and only a few involve the back. Therefore, if you try high-intensity interval training instead several times a week, you will get impressive effects. Furthermore, try to limit your daily calorie intake by 500 calories.
These are the most effective exercises to get rid of the fat on the back and the underarm flab:
Push and touch
In a resting position, stretch the arms and elevate them overhead. You can use a band if you are using weights. Face the palms forward and the arms stretched on the sides. Raise the arms in the same line as your shoulders, and then over the head. Then, return them to the initial position, and make 3 sets of 6 repetitions.
Bend- over circular row
You should bend forward at 90 degrees, while the legs are shoulder-width apart. Move a dumbbell towards the opposite hand using one hand at a time, and then move it back. The neck should be extended in a circular motion. Repeat in 3 sets of 10 repetitions.
The both arms should be spread on the sides and at shoulder-height. Face the palms up and make a 90-degree angle upwards and fold each the arms at the elbows.
Then, swing both hands to the front, and they should touch the sides of their forearms. Next, return them to the initial position, and make 3 sets of 10 repetitions.
Crisscross reverse fly
Bend the knees, while the legs are shoulder-width apart. With the face down, and bend forward at the waist, but no more than 90 degrees. You should hold weights in the hands, and bend them at the elbows. Your palms should face each other. Lift the hands under the shoulders. Make 3 sets of 10 repetitions.
If you regularly do these exercises, you will reach your goals and finally get the look you like! Remember than being fit and beautiful demands discipline, consistency and hard work.
On the following link you can find a video with exercises: Attack of the Back Fat | Get rid of the Bra Bulge Exercises
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