Eliminate Back Fat and Underarm Flab with 4 Quick Exercises by Nancy ✌ - Musely
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Eliminate Back Fat and Underarm Flab with 4 Quick Exercises

posted in Health & Fitness

  • 1. Push and Touch targets your chest, shoulders, and upper back.


    – Stand with feet shoulder width apart, arms down by your sides with palms facing forward.
    – Raise your arms up to shoulder height, with palms to the celling. Stop and feel the burn.
    – Slowly raise your arms over your head, palms facing behind you.
    – 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 to 8 reps.

  • 2. Bent-over circular row targets your biceps, chest, mid-back, and upper back.


    – Slightly bend your knees, keeping your abs engaged for support.
    – Bend forward so your upper body is parallel to the floor. Keep hands extended toward the floor.
    – Slowly circle your arms to the left, up and toward your chest, over to the right, and down. Repeat the circle to the right.
    – Do 3 sets of 10-12 reps.

  • 3. Crisscross reverse fly targets your upper back and shoulders.

    – Begin with knees slightly bent. Lean your torso forward about 45-degrees.                                             – Cross your arms at the wrists in front of the knees. Slowly lift your arms to shoulder height and back down to starting position. Repeat with opposite hands crossed.

    – Do 3 sets of 10-12 rep       

  • 4. Elbow Kiss targets your shoulders and chest.

    – Raise arms at your sides to shoulder height, palms faced up.
    – Bend elbows to a 90 degree angle and pull arms together in front of your chest until your elbows "kiss" and forearms touch. Do not raise your shoulders in the process.
    – Slowly return to starting position by reversing the steps.
    – Do 3 sets of 10-12 reps.

    For best results, do these exercises for 12 minutes 3 times a week for 3 weeks.

    Good luck!


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