11 exercises to do at home to melt away your underarm and back fat in no time

To do this exercise , you will need two dumbbells or two objects with the same weight. You should hold a dumbbell in each hand. So, just spread your legs a little, bend your knees and bend your torso forward, until it is horizontal, aligned with the height of your hips. With your hands facing inward and your elbows slightly bent, raise your arms to shoulder height and then slowly lower them. Repeat the movement in two or three sets, with ten or 15 repetitions in each one.

2. Side plank

You may have heard of an exercise called “plank”. It is very effective in burning fat and strengthening muscles, but despite seeming simple, it requires a lot of strength and concentration. The plank is an excellent exercise for strengthening your back, but the side plank can be just as effective. To do the  exercise , you will need an exercise mat or a yoga mat.

Choose a side and lie down. Lift your body off the floor, using your elbow for support. Make sure your elbow is in line with your shoulder. Keep your legs straight, with one foot over the other. With your free arm, place your hand on your hip or raise your arm into the air above your head. Start with two sets of 30 seconds on each side. Then, switch sides.

3. Climber

If you have difficulty staying still in the plank position, you can try this more dynamic exercise to strengthen your back. Get into the plank position, but with your arms straight, and align your back. Now, just move your left foot towards your chest, as if climbing. Alternate the movement between the left and right foot. You can do two sets of the exercise, repeating this sequence for 30 or 60 seconds.

4. Bent over row

To do this exercise , you will need an elastic band or dumbbells. If you’re doing it with an elastic band, hold one end in each hand while stepping in the middle of it. Move your feet apart and slightly bend your knees. Tilt your body slightly forward. With your arms close to your legs, pull the ends of the elastic upwards until your elbows are parallel to your shoulders. You can do two or three sets with 10 to 12 repetitions in each.

5. Incline push-ups

Yes, push-ups may be difficult to perform at first, but it cannot be denied that, when it comes to strengthening your back muscles, they are more than recommended. And the good news is that if you find it very difficult to do push-ups in the more classic position, you can choose to do the exercise in the inclined version .

To do this, you will need to use something as a support for your hands, it could be a bench, a table or even a step. Firm your feet on the floor, support yourself on the surface you choose, with your arms a little wider and keep your spine straight while doing the exercise. Do two or three sets of 10 or 15 repetitions.

When it comes to strengthening your back, it’s important to work the entire set of muscles. This, of course, includes the lower part, known as the lower back. And exercising your lower back can be easier than it seems. Just follow the position known as “ superman ”. No equipment is needed, but if you have an exercise mat or yoga mat, it may make you more comfortable. Lie on your stomach, stretch your legs and arms and relax your neck and head. Now, raise your arms and feet simultaneously, without raising your head. Hold this pose (as if you were flying) for a few seconds and relax. Do ten repetitions.

7. Overhead raise

Some exercises seem very simple, but they can be quite challenging. To do the overhead press, you will need two light dumbbells. Sit on the floor, with your legs bent, touching the soles of your feet together. Keep your spine straight, take a dumbbell in each hand and, with your elbows bent, lift them to shoulder height. Then, push the dumbbells forward, above your head, as if you were pushing away. Return to the starting position and start again. You should do two or three sets of 10 or 15 repetitions.

8. Side Plank Shoulder Rotation

You may have already noticed that plank-type exercises are great allies when it comes to burning back fat, right? Now, if you want to enhance the results even further, you can add weight to them. To perform this exercise, you will need an exercise mat or yoga mat and a light dumbbell.

Start in a side plank position, but this time, keep your forearm and knee flat on the floor. With your available arm, grab the dumbbell and raise it above your head, following the movement with your head. Then, lower your arm with the dumbbell forward. Do four sets, two on each side, of 8 or 12 repetitions.

9. Spinning plank

If you want to add an extra layer of difficulty, but also results, to your plank exercise, this is a great option. To do the  rotating plank , you need to start in the conventional plank position, that is, face down, with your forearms and toes resting on the floor.

Keep your spine straight and, in a slow movement, rotate your hips to the right side and then to the left. Keep your abdomen contracted throughout the exercise. You can adapt the number of repetitions to your conditioning, but remember to do the same number of rotations on each side.

10. Seated row

Rowing  is one of the best movements for working your back muscles and also for preventing sagging bra fat. To perform this exercise, you will need an elastic band. Sit with your legs straight and place the elastic band around your feet. Hold one end of the elastic with each hand, with your arms extended forward. Keep your back and shoulders straight while pulling each end of the elastic back. Do three sets of 15 repetitions.

11. Arm slide