These eight exercises will help you lose back and armpit fat in just 20 minutes.
The presence of a minimal proportion of fatty tissue in the armpit region, under the arms, is natural, but when it is excessive, it becomes an aesthetic and health concern. To get rid of armpit fat and the unsightly fat pad, try this exercise.
You should not obsess because fat is acceptable in moderation, but if you notice anything sticking out more than desirable while trying on a boat or halter neckline that exposes your breasts, or if you notice anything sticking out more than desirable while putting on the bra, it's time to introduce some exercises to eliminate the fat from your armpits...
1- Circles of the arms
Your back should be straight, your legs should be spread, and your arms should be crossed. Make circular motions in a forward or backward direction in each sequence.
Row 2: Bent Over
Bend your hips back so your body is about parallel to the floor, holding a dumbbell in each hand. Maintain the normal arch of your lower back. With your palms down, row the weights to your arms, pressing your shoulder blades together at the end.
Push-ups 3
This would strengthen the muscles in the arms, armpits, breasts, and shoulders, as well as remove armpits.
4- Curls of the biceps
Hold a dumbbell in each hand at arm's length and stand up straight. Hold your elbows close to your torso and rotate your hands' palms forward to face forward. This is where you'll begin your journey. Exhale and curl the weights while contracting your biceps and keeping the upper arms stationary.
Boost the dumbbells until the biceps are completely contracted and the dumbbells are at shoulder level. When squeezing your biceps, hold the contracted position for a brief pause. After that, take a deep breath and slowly lower the dumbbells back to their starting spot.
Triceps extension (#5)
To start, stand up and hold a dumbbell in both hands. Your feet should be spaced about shoulder width apart. Grab the dumbbell with both hands and slowly raise it above your head until both arms are completely extended. The resistance should be in the palms of your hands, surrounded by your thumbs.
6- Raise on the side
With a dumbbell in each hand at your side, stand or sit. Maintain a straight back and a solid core as you slowly lift the weights out to the side until your arms are parallel to the floor and your elbows are slightly bent. Then slowly lower them back down again, this time in a deliberate manner — you'll find it much more difficult if you don't speed up.
7- Lift in the front
The front raise with a dumbbell is a straightforward weight training movement that is suitable for beginners. Start with a dumbbell in each hand at thigh level in this variation of the dumbbell front lift. To complete one exercise repetition, lift the dumbbells parallel to the floor and then lower them to the starting point. This movement can be used as part of an upper-body routine to strengthen your shoulders.
8- lateral lift when bending over
Step 1: Stand tall with your feet hip-width apart and dumbbells at your arms. Similar to the Barbell Bent-Over Row, bend at the waist and slightly bend your knees to lean over so the body is nearly parallel to the ground. Your knees should be slightly bent and your arms should hang below your shoulders.
Step 2: Tighten your heart and keep your back flat. Raise the dumbbells to your sides until your elbows and shoulders are in line. As if you were pouring liquid out of the dumbbell, your pinky should be slightly higher than your thumb.
Step 3: Return to the starting position with the dumbbells in control and repeat.