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

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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.
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