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

If you want to get rid of back and armpit fat, try these 10 exercises for 1 month. Adopt these 10 effective exercises alongside a healthy diet and you’ll get rid of that stubborn back fat in no time! Remember that resistance training is only effective when combined with healthy eating and cardio activities! Do this by resting as little as possible between exercises. 2 or 3 times a weekperform.

This workout plan for back and chest muscles will help you build these zones in just one month! After your first workout, you’ll feel like you’re working muscles you didn’t even know you had.

Cardio is great for burning excess calories, promoting fat loss and even improving cardiovascular health. Intense back exercises like rowing, boxing or swimming will work wonders even if you do it twice a week!

10 Exercises to Get Rid of Back and Underarm Fat

Stubborn fat clings to certain parts of the body and makes a strong resistance to our best fat-burning efforts. When it comes to the upper body, fat on our backs and shoulders often causes the dreaded bra bulge.

jump rope

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It’s good to start your workout with a 2-minute upper body warmup. Jumping rope is a great way to work your shoulders and back. Do not forget about the technique – twist the rope only with your wrists.

Cross kick with dumbbells

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This exercise comes from boxing. Not only does it work on your back and arms, it also warms your upper body and improves speed and coordination.

  • Stand with your feet slightly wider than hip-length and bend your knees slightly.
  • Raise your arms up and thrust your left arm outward in a fist motion.
  • Return to the starting position and then push your right arm out.
  • Continue alternating arms for 60 seconds.
  • Repeat 3 times with 20-30 second intervals.

Chest press with legs extended

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This exercise is a full body move! It strengthens the chest, abdominals, back, triceps and improves posture and flexibility.

  • Lie on your back with your arms over your chest and bend your knees at a 90-degree angle while holding dumbbells.
  • Bring your arms over your chest and lift your shoulders off the mat as you lift your legs.
  • Return to the starting position and repeat for 45 seconds.
  • Repeat 3 times with 20-30 second intervals.

Weightlifting Exercise

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This exercise targets the upper and middle back, improves the symmetry of your center and helps you maintain proper posture.

  • Stand up and hold the barbell (or barbell) with your hands.
  • Raise the barbell until it reaches the top of your chest.
  • Slowly lower it.
  • Keep exercising for 60 seconds.
  • Repeat 3 times with 20-30 second intervals.

Chest press with pilates ball, dumbbells

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This exercise strengthens your shoulders, triceps and chest muscles. In this exercise, the Pilates ball complicates the task by increasing the range of motion. But if the ball is not at home, you can do this exercise on the floor.

  • Lie mid-back on a stability ball or bench with dumbbells in your hands and palms facing each other.
  • Lower your arms to the sides and bend your elbows slightly.
  • Keep exercising for 60 seconds.
  • Repeat 3 times with 20-30 second intervals.


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Push-ups are considered the most effective exercise against underarm lubrication. Doing push-ups every day will definitely work. If you can’t manage the standard position, start with knee pushups.

  • Get into the push-up position.
  • Slowly lower your chest to the mat and focus on working your back muscles.
  • Push it back to the top position.
  • Repeat for 45 seconds.
  • Repeat 3 times with 20-30 second intervals.

Curved lunge with side kick raise

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As a compound movement, this exercise activates and stimulates the entire body. Beginning with the second training week, do this exercise with a dumbbell in your working hand.

  • Take a big step back with your left leg, cross your right leg and lunge.
  • Stand up, step your left leg to the side and raise your left hand to shoulder level.
  • Repeat for 30 seconds and then switch sides.
  • Repeat 3 times with 20-30 second intervals.

Plank rotation

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It’s a great way to increase your flexibility and strengthen your entire body. Starting from the second training week, you can do this exercise with dumbbells in your hands.

  • Get into a straight position with your hands straight under your shoulders and your feet hip-width apart.
  • Turn your body and raise your left hand towards the ceiling.
  • Return your left hand to the starting position and repeat on the right.
  • Continue alternating arms for 45 seconds.
  • Repeat 3 times with 20-30 second intervals.

Superman Workout

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It is one of the most popular back exercises! It’s a great bodyweight move that works perfectly to balance the muscles.

  • Lie facedown with your arms extended by your head.
  • Engage your abs and glutes to turn your palms toward each other to lift your arms, chest, and legs off the ground.
  • Hold for 20 seconds, then lower and return to the starting position.
  • Repeat 3 times with 20-30 second intervals.

Stretching with a Pilates Ball

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We recommend the use of a pilates ball, as it effectively stretches the lower back, providing greater freedom of movement.

  • Put the center of your back on the ball.
  • Bend carefully.
  • Open your legs and arms.
  • Wait 20 seconds.

Following this workout plan will not only get rid of armpit and back fat, but you will also build muscles to maintain good posture! Do you know more effective chest and back exercises? Feel free to share it with us in the comments!

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