For women having fat anywhere is an issue of concern. Especially for women, who are fitness conscious and constantly worry about fat bulging from any place. One of the main concerns for fat accumulation is areas like back and underarm. Such areas are visible in no matter what you wear. The fat won’t help you if you want to wear figure-hugging clothes or clothes without sleeves. Now there are many exercises and health packages that may claim to get rid of these fat, but we bring to you 4 easy exercises that will get rid of that fat in no time.
This exercise is brilliant to get your upper back in shape. It focuses on the shoulders and upper back where the fat accumulates and folds start to appear. This exercise will cut that fat in a matter of weeks of you continue to do it regularly. For this exercise, you have to bend in the forward direction to about 90 degrees and keep the legs apart shoulder-width. Now move the dumbbells in the direction of the opposite hand using one hand at a given time and then move it back. Keep the neck in an extended position in a circular motion. Try 3 sets with 10 repetitions.
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Bend the knees while separating your legs apart about shoulder width and then bend forward and keep face downwards. Hold the dumbbell or weights in each hand and bend it at elbow keeping the palms towards each other. Now try raising the hands to the shoulder level. Try doing this for 3 sets of 10 reps each. This will help you burn the underarm fat in no time and also will give you better back strength.
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Stand in a relaxing upright position with hands on the side. Now lift those arms over your head when they are extended outwards fully. Try using a band or small weights in doing so for more effect. Keep the palms facing forward and hands stretched on the sides, lift them till shoulder level first and continue going over your head. Return to the initial position after that. Repeat for 3 sets of 6 reps each.
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Keep your hands stretched out on either sides and lift them till shoulder level. Now fold both the hands 90 degrees at the elbow. Now bring the hands in front of you by swinging them until the elbows touch each other in front of you. Now return the arms to the initial position and repeat the set 3 times with 10 reps each time.
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With a pair of medium weight dumbbells in each handstand with chest, out and body braced and bent forward at the hips till your upper body is almost parallel to the floor. Keep your back flat. Now start pushing the dumbbells backward and behind you in a semi-circular motion. When dumbbells meet at the back, pause to contract your triceps. Lower the dumbbells and repeat 2-3 sets of 8 reps each.
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With feet shoulder width apart, stand facing two dumbbells placed on the floor. Now lower your body in a squat with back straight. With an overhand grip, hold the dumbbells but keep arms fully extended. Return to a standing position holding the dumbbells. Don’t make your back rounded but keep straight. Again return the dumbbell to the floor using the squat. Do this for 2-3 sets and 6 reps.
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Grip two dumbbells in both hands. Lie on your back with knees bent and feet moved back towards your butt. Now hold your forearms above you with the dumbbells in each hand and upper arms placed on the floor. Now extend your arms straight up over your chest and pause the position for a while so you can feel the contraction in chest muscles. Bring your arms down and after a few seconds repeat again. Do this 2 -3 sets for 3 reps.
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Take a heavier single dumbbell and hold with both palms up to your chest. Stand straight with feet slightly apart. Now perform a squat with back a bit arched. Your hips should be pushed slightly back. Now make a squat till thighs are parallel to the floor. Hold for a second and repeat again. Do this for 2 sets and 6-8 reps.
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Take two dumbbells and place them on the floor shoulder width apart. Now holding the dumbbells, adopt the push-up position. Grip the dumbbells firmly, keep your back straight and legs parallel to the floor. Your legs can also be spread apart a bit more than shoulder width but support your weight with your toes. Now start the rows with one dumbbell at a time rowing upwards and alternating arms. Be constant with breathing during this exercise as it will really pump you up. When you have finished both arms, it counts as a1 rep. You can start with 4 sets 8 reps and work your way up.
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With back straight, stand with your feet slight apart preferably at shoulder width. Take a dumbbell in each hand. Now grip the dumbbells with palms facing towards your body and placed by your sides. Now lift both arms similar to the fly workout. Exhale and lift them to shoulder position. Hold for a second or two before resuming to the start position. Inhale while doing so. Perform 3 sets of 15 reps.
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Take two dumbbells in each hand. Sand straight and extend both arms straight up over your head. Keep arms close to either side of your head. Now lower on your forearms backward till they are parallel to the floor. Then move it again up to the start position. Exhale while doing so. Do 15 reps of 1 set.
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Again take two dumbbells in each hand and stand straight. Now shift your body weight to your right foot and slowly lean forward moving your left leg upwards behind you. Your body should form a cross. Keep your back straight. While performing the movement, both arms should be extended straight down in front of you. Move slowly and be in control of your descent. You should feel your hamstrings contracting. Now return to the starting position and you can do this with the alternate leg. Perform this routine by combining these workouts every day and you will soon notice the difference.
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