Article content
Many women have to struggle with various problems caused by excessively deposited fat on the back and in the armpits. Most often it is a difficulty choosing the right clothing size or complications with fastening bras.
Although diets work and you lose weight, fat in these areas often remains or decreases more slowly than on other parts of the body.
Today we will show you a series of 4 easy and quick exercises that will help shape this problem area of the body.
These exercises are performed with tools that are easy to obtain – small hand weights (optional), elastic bands or a resistance band and a piece of cloth, for example a towel.
You should see noticeable results within 3 weeks if you practice the listed exercises every day.
All exercises are performed standing.
1. Breaststroke simulation
Extend your upright arms forward. Then, similar to doing the breaststroke, first spread your arms, then bend them at the elbows, pull them toward your body and finally extend them forward again.
If you want and can manage it, you can also use small dumbbells to increase the effect of this exercise.
Do 3 sets of the exercise, each with 6 repetitions.
2. Arm spreading with a band
Hold an elastic band so that there is approximately 30 to 40 cm of distance between your hands and extend your arms forward. Then spread your arms and stretch the band.
If you want the exercise to be more challenging, grip the elastic band with a smaller distance between your hands.
Perform 3 sets of this exercise of 10 repetitions each.
3. Elbow kisses
Spread your arms to both sides up to shoulder level. Then bend your arms at the elbows to a 90-degree angle and point your palms forward.
Then rotate your arms forward so that your elbows touch, and then spread them again back to the previous position.
Repeat this movement 10 times. Then rest a bit and perform the whole series 3 times.
4. Lateral raises with a towel
Hold a piece of cloth or towel with both hands so that there is approximately 40 to 50 cm between them.
Now raise your arms up over your head and then down again toward your thighs.
Repeat this exercise in 3 sets of 10 repetitions.
Video for the exercises
You can watch all the listed exercises demonstrated in the attached video.
The video is in English, but the verbal description of the individual exercises in Czech is provided above, so that should not be a problem.
Conclusion
If you have so far only complained about the shape of your body, now it’s time to do something about it.
Start doing these exercises because they will help you get rid of fat in the armpits and on the back.
The exercises are simple, but you need to be disciplined when performing them and do them conscientiously. The result will not take longer than 3 weeks.
