Eliminate Back Fat and Underarm Flab With 4 Quick Exercises

Back fat and underarm flab are common problems for many people, especially women. However, you can you get rid of that extra fat and bring back your confidence in no time. With just a little extra effort you will eliminate this problem. You’ll only need 4 exercises and 3 weeks to see the results.

If you want to achieve optimal results, try combining these 4 exercises with cardio. In case you start doing cardio, you should do 3-5 hours per day, for 30 minutes.

Note: All of the exercises below require holding 5- to 8-pound dumbbells in each hand.

1. Push and Touch

Targets: upper back, shoulders, and chest


  1. Start with your arms placed by your sides with palms facing forward and feet shoulder width apart.
  2. Lift your arms up to the shoulder’s level so the back part of your arms faces the ground.
  3. Pause and feel the burn.
  4. Slowly, lift your arms over your head while your palms are behind you.
  5. Slowly return your arms to shoulder level, pause, and lower to starting position. Don’t move any other part of your body for maximum gain.

Do 3 sets of 6-8 repetitions.

2. Bent-Over Circular Row

Targets: upper back, mid-back, chest, and biceps


  1. Stand up and slightly bend your knees, keeping your abdominal muscles engaged.
  2. Bend your body forward so that your upper body is parallel to the floor. Extend your hands towards the floor.
  3. Start making gradual circular movements with your arms starting from the left up to the right and down.
  4. Repeat the circle beginning from the opposite side.

Do 3 sets of 10- 12 repetitions.

3. Crisscross Reverse Fly

Targets: shoulders and upper back


  1. Stand with your knees slightly bent, and your upper body part leaned forward to a 45 degree angle.
  2. Then, cross the arms at the wrists facing your knees.
  3. Slowly lift your arms to shoulder height and back down to starting position.
  4. Do the same thing with crossed wrists in the opposite direction.

Do 3 sets of 10-12 repetitions.

4. Elbow Kiss

Targets: chest and shoulders


  1. Raise arms at shoulder height and your palms faced upwards.
  2. Bend elbows to a 90 degree angle and pull arms in front of your torso, so that your elbows touch each other. Don’t raise shoulders during the process.
  3. Reverse these steps until you return to the starting position.

Do 3 sets of 10-12 repetitions.

For the best results, do this exercise program for about 12 minutes daily, three times weekly, in a 3-week period.

If you are a visual learner, check the video below.