Explore the World's 7 Simplest Exercises for Reducing Back Fat and Underarm Flab

Fitness encompasses the entire body. Muscle strength and tone, combined with cardiovascular health, contribute to overall fitness. Regardless of your fitness level, some body parts are harder to tone because daily activities don't fully engage those muscles. General aerobic exercises often overlook areas like the back and underarms, which require targeted effort. Factors such as age, sex, and genetics play a significant role in where you tend to gain and hold weight.

Although you can't immediately choose where to lose weight in your body, you can perform specific exercises to isolate and strengthen certain muscle groups, thereby diminishing the look of fat deposits.

Targeted exercises for areas like back fat and underarms are perfect examples. Additionally, working out a specific body part enhances blood flow and fat utilization for energy in that region.

7 Exercises for Back Fat and Underarm Fat

Here are seven exercises designed to target back fat and underarm bulge areas, stimulating fat loss and toning muscles that are typically difficult to reach. 

No special equipment or gym visits are required; a soft, firm surface like an exercise pad or yoga mat is sufficient. Incorporate these exercises into your regular workout routine 2-3 times a week, and you should see results promptly.

1. Plank Drop

This exercise is excellent for strengthening the lower back and abdominal muscles.

Instructions:

1. Start in a plank position with your chest raised, forearms and feet on the floor.
2. Ensure your body is straight and parallel to the ground.
3. Rotate at the waist to touch your right hip to the floor.
4. Rotate back to the starting position.
5. Do the same with your left hip.
6. Continue alternating sides for the desired number of repetitions.

2. Prone Reverse Fly

This variation of the fly exercise provides an effective back workout.

Instructions:

1. Lie face down on the floor with your arms extended to the sides at shoulder height, palms facing down, and legs straight.
2. Lift your arms straight up from the floor simultaneously. Hold for at least one second before returning to the starting position.
3. Complete 15 repetitions for a total of up to 3 sets.
4. For a more intense workout for your upper back and shoulders, incorporate weights into the exercise.

Instructions:

1. Stand straight and bend forward at the hips, keeping your spine neutral and your shoulder blades together. Bend your knees slightly.
2. Hold 5 pounds dumbbells in each hand and bring your arm out in front of you.
3. With elbows bent slightly, raise your arms out to the side until your upper arms are nearly parallel to your back. Return to the starting position. Do not swing your arms, keeping your movements carefully controlled.

3. Bird-Dog

This exercise enhances balance and flexibility while also toning the arms, abs, and back.

Here's the method:

1. Start on your hands and knees with your palms pressed flat on the floor, shoulder-width apart.
2. Engage your abs to maintain a straight back during the exercise.
3. Lift your right arm and left leg until they align with your back. Pause, then smoothly return to the initial position, ensuring your hips remain even.
4. Alternate with your left arm and right leg for 10 repetitions.

4. Snow Angels

In this exercise, concentrate on engaging your abs while keeping your neck and shoulders relaxed. Your movements should be steady and controlled throughout.

Here's how to perform the exercise:

1. Lie face down on the floor, extend your arms to the sides at shoulder height with palms facing down, and keep your legs straight.
2. Lift your legs, arms, chest, and head off the floor simultaneously. Simulate the motion of making a snow angel with your arms and legs.
3. Complete 3 sets of 10 repetitions.

5. Superman Exercise:

This exercise provides an excellent back workout. However, if you experience back pain, it's advisable to avoid this exercise.

Instructions:

1. Start by lying on your stomach with your lower abdomen pressed to the floor, legs extended, and arms positioned straight at either side of your head, shoulder-width apart.
2. Lift your head, neck, and chest.
3. Simultaneously raise your right arm and left leg straight up, hold for 2 seconds, then return to the initial position.
4. Do the same with your left arm and right leg.
5. Lift only your arms, chest, neck, and head, hold for 2 seconds, then lower back down.
6. Then, lift just your legs, hold for 2 seconds, and lower them to the floor.
7. Raise both arms and legs at the same time, hold for 2 seconds, then lower your entire body to the floor.
8. Repeat all steps 10-15 times.

6. Prone T-Y-I

The "T-Y-I" exercise involves forming the shapes of these letters with your body as part of a full-back workout.

Here's how to perform it:

Lie face down on the floor with arms extended to the sides at shoulder height, palms facing down. This is your starting "T" position. Simultaneously lift your arms, chest, and legs off the floor. Hold this position for 2 seconds before releasing. Repeat this process three times. Next, turn your thumbs upwards, and move your arms up and around to form a "Y" shape with your body, about two feet apart, while also raising your legs. Hold for 2 seconds, then release, and repeat three times. Finally, extend your arms by your hips with palms facing up, lifting your chest and legs to form the letter "I". Hold for 2 seconds, release, and repeat three times. 

7. The Bent-over Circular Row

, which can be performed with or without dumbbells, targets the biceps, chest, and middle to upper back.

Instructions:

1. Slightly bend your knees and activate your core muscles as you lower your upper body to be parallel with the floor. Your buttocks will naturally move back as you lean forward.
2. Let your arms dangle at shoulder level towards the ground.
3. Circle both hands together counter-clockwise towards the left, up to your chest, then to the right, and back down. During this motion, contract your back muscles as your hands approach your chest.
4. Perform this movement 5-6 times to the left, then 5-6 times to the right in a clockwise direction. 
5. Complete 3 sets.

You don't have to struggle with fat accumulating on your back or arms every day. With focused effort and specific exercises targeting back fat, you can achieve the body appearance you desire.