The healthiest and safest way to eliminate excess fat from the body is through a healthy diet and regular exercise.
Yet, sometimes, even though you lose pounds, fat remains in some problematic body areas.
Ones of the most challenging areas are the back fat and the underarm flab, and many people believe they are simply unbelievable to eliminate.
Yet, this is not true, as these specific muscles can be successfully targeted with the help of some exercises.
These are the simplest exercises you can practice in order to solve these issues, and you need absolutely no money nor equipment.
After only a few weeks, the effects will be visible and surprising.
- Prone Reverse Fly
Lie on the floor with the face down and the arms stretched to the sides. Elevate the chest and head off the ground, and the stretch is felt between the shoulder blades. Do 3 sets of 15 repetitions each.
- Snow Angels
In the same starting position, with the face down and the arms stretched to the sides with the palms down, keep the back straight, and raise the arms above the head.
The feet should be at a few inches from the wall. The arms should remain straight, and you should lower them back to the sides. Do 3 sets of 10 repetitions.
Perform 3 sets of ten each.
Start in the same position, stretch the arms over the head, and pull the chest, legs, and arms off the floor. Do 3 sets of 10 repetitions.
The head trainer and co-owner of The Studio by Remorca Fitness, Nedra Lopez, claims that these exercises improve the body posture, target the entire upper back, and strengthen the muscles.
“T” Lie on the ground with your face down, the arms should be stretched aside to form the letter “T.” the palms should be turned towards the floor, and you should elevate them and squeeze the shoulder blades. Hold for 7 seconds and then release. Repeat in 2 sets of 20 repetitions.
“Y” Still lying, stretch the arms above the head in the form of the “Y” letter, and gradually raise the arms and squeeze the shoulder blades together, while the arms remain straight. Release and do 2 sets of 20 repetitions.
“I” From the same starting position, stretch the arms above the head in the form of the “I” letter, raise the arms straight up, and squeeze the shoulder blades together and push them down towards the lower back. You should do 2 sets of 20 repetitions.
- The Bird-Dog
This exercise boosts the blood flow and flexibility, improves balance and stability, and tones the arms.
Start on all four and a straight back, and stretch the right arm and the left leg. Hold for several seconds, alternate, and repeat.
As we have mentioned before, you do not need a personal coach or a gym to tone the unwanted back flab. These exercises are highly effective for treating these specific areas of the body.
For a very short period, you will return your confidence and wear the strapless dress or bathing suit again.
- Plank Drops
This exercise will strengthen the back muscles and quickly reduce the back flab.
Start in a plank position, with the legs wide apart, and rest on the forearms. Then, drop the chest down, and squeeze the shoulder blades together. Hold for 10 seconds, and do 2 sets of 20 repetitions.
Sources and References:
The Hearty Soul