Everyone has their own troubling area when it comes to losing weight and fat.  Sometimes even if you exercise hard and eat healthy, still you can have some extra fat on the back or an underarm fat.

It can be really frustrating, especially when you are at the gym every day. Underarm fat and the fat on the back are not easily reduced and therefore represent a serious aesthetic issue.

Back Fat

However, these four exercises will provide the quickest effects and will help you get in perfect shape soon:

  1. Elbow Kiss

The main targets of this exercise are your chest and shoulder. In order to start this exercise, raise your arms to the level of your shoulders with the palms faced up.

Next, bend the knees to a 90 degree angle and then pull your arms together in front of your chest. Don’t elevate your shoulders. After that, reverse the steps so you can return to the starting position and make 3 more sets of 10 to 12 repetitions.

  1. Bent-over circular row

The following exercise focus on more parts of your body, including your biceps, chests, mid-back and upper back. For this exercise, start with slightly bending your knees while your abs are also engaged. Next, bend forward so your upper body becomes parallel to the floor.

Slowly extend your hand to the floor and start making a circle to the left, then up and to your chests, to the right and down. After you finish, start making a circle from the other side as well. Repeat this exercise in 3 more sets of 10 to 12 repetitions.

  1. Crisscross reverse fly

For our third exercise, we focus on your shoulders and your upper back. Begin this exercise by bending your knees a bit and then lean the body forward to 45 degrees.

Then, cross the arms at your wrists in front of your knees. Start lifting your arms slowly to the level of your shoulder and put them down in order to return to the initial position.

Next, repeat the same with opposite hands crossed. Do 3 more sets with 10 to 12 repetitions.

  1. Push and Touch

Our last exercise targets your chests, shoulders and your upper back. Start this exercise in standing position with arms down by your side and palms facing forward.

Then, raise your arms to the height of your shoulders and the palms should be pointed toward the ceiling. Stop for a few seconds to feel the burn from the exercise.

After that, slowly raise your arms over your head and keep the palms behind. Now, return them to the level of your shoulders, pause a bit and lower back to the starting position.

In order to gain maximum effect from this exercise, you should keep your other parts of the body still. Repeat the same 3 more times with 6 to 8 repetitions.

These exercises are easy, fast and you can make them at home. If you want to feel the best effect, this program should last for 12 minutes minimum. Do it for 3 weeks at least 3 times a week. You will start noticing changes very fast.

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