Back fat and underarm flab looks really unappealing and for majority women it is the worst nightmare. In today’s article we are going to present you several solutions for this issue that are really efficient. You can try the following simple exercises and we guarantee that you will be amazed by the results.
The best part is that you can perform the exercises in your own home with the help of different utensils. With the regular performance you will achieve your goal very soon.
Experts advise to combine regular cardio workout routines with targeted strength moves.
Brian Shiers is personal trainer from Los Angeles and he says that genetics has huge impact on the way your body stores fat and it is pretty hard to get rid of the fat in this part of the body.
It is important to mention that regular physical activities include the front part of the body – the chest. There are just few moves that involve the back.
Most women make mistake and do not target their back muscles in the regular home training. You should refocus your routine and do high intensity interval training, preferably 3 – 4 times a week.
Another super important thing that you should do is to reduce your daily calorie intake by 500 calories.
Bent – over circular row
Bend forward at 90 degrees and in same time keep your legs shoulder –width apart. You will need dumbbell in order to perform this exercise. Namely, you should move it towards the opposite hand using one hand at a time. After that, move it back and extend your neck in a circular motion.
In order to get best results, do 3 sets of 10 repetitions.
Crisscross reverse fly
You should keep your legs shoulder – width apart and slightly bend your knees. It is important to bend forward at your waist while keeping your face down, and keep in mind that it should be more than 90 degrees.
Now hold hand weights in both hands and bend them at the elbows while you set your palms facing each other. Raise both hands a bit under the shoulders.
Do 3 sets of 10 repetitions.
Push and touch
For this exercise you need to set your body in a resting posture on its sides. After that, stretch your arms and lift them overhead. You can include band if you are using weights.
Now, keep your palms faced forward and stand with your arms stretched on the sides. It is important to lift your arms in the same line as your shoulders simultaneously and then rise them over you head. Finally, bring them back to their original position.
Do 3 sets of 6 repetitions.
Start with spreading out both arms on either side in the same line as your shoulders, while you keep your palms faced up. Do 90 degree angle upwards and fold each of your arms at the elbow.
Next step is to swing both (folded) hands to the front, while bringing them close to the elbow and make sure they are touching with the sides of their forearms. At the end simply bring your arms to their original position.
Do 3 sets of 10 repetitions.
You should stop complaining about your look and start to exercise on regular basis. Don’t forget that beauty requires consistency, commitment and discipline. It is fact that magic will not do the tough job.
These exercises are the best ways to burn back fat within very short period of time.