Exercise for back fat

Top 10 exercise for back fat in 20 minutes

10 Exercises to eliminate upper back bulges in 20 minutes

There is nothing more frustrating than wearing your best clothes and noticing how your little bumps of fat in your upper back and armpits. And strangely, we do not do too many exercises to train these parts, because we focus on what we see in the mirror most often, such as our abdominals, our legs, and glutes. Today, we will draw your attention to some chest and back exercises that will help you feel better and not worry about the clothes you wear.

The Sympa team has prepared for you (let’s be honest, for us too) a training plan for the back and chest muscles that will help you improve these areas in just one month! After the first day, you will certainly feel that you are working on the parts of your body that you probably did not suspect existed.

Remember that workouts are only effective when combined with healthy eating and cardiovascular activities! Perform these exercises two to three a week.

  1. The exercise of the skipping rope

It is good to start your training with a general warm-up longer than two minutes. Jumping rope is an excellent method for working the shoulders and back. Do not forget the technique: only turn the rope with your wrists.

  1. Arm tension with weight

Another exercise for back fat is tension with weight. This exercise comes straight from boxing. It is not only effective for the back and arms, but also for the upper part of the body it heats, and it improves your speed and coordination.

Exercise for back fat
Exercise for back fat

Stand with your feet apart a little more than the width of the hips, and keep your knees slightly bent.
Raise your arms and make a rapid movement of the right arm as if you wanted to punch in the air.
Return to the initial position and do the same thing with the left arm.
Continue to alternate arms for 60 seconds.
Repeat three times with pauses of 20 to 30 seconds.

  1. The bust lift with outstretched legs

This exercise makes the whole bodywork! It strengthens the chest, abdominals, back, triceps and improves posture and flexibility.

Lie on your back, with your arms on your chest and knees bent at 90 degrees, while supporting the weights.
Raise your arms at the chest and take off the carpet, while you do the same with your legs.
Return to the initial position and repeat for 45 seconds.
Repeat three more times with pauses of 20 to 30 seconds.
Read more about the exercise for back fat …

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Exercise for back fat
  1. The weighted survey with bar

This exercise works on the upper and middle back, which improves the symmetry of your center and helps maintain proper posture.

Stand up and support the bar (or weights) with your hands.
Raise the bar until it reaches the top of your chest.
Drop it slowly.
Continue repetitions for 60 seconds.
Repeat three times with pauses of 20 to 30 seconds.

  1. The weighted survey balancing on a fitness ball

This exercise strengthens shoulders, triceps and chest muscles. The fitness ball greatly complicates the task by unbalancing you. But if you do not have one at home, you can do this exercise on the ground, simply.

Lie on the middle and upper back on a well-inflated fitness ball or on a weight bench, with weights in both hands.
Lower your arms to the side, keeping your elbows slightly bent. Then get your arms up over your head, arms outstretched but elbows still slightly bent.
Continue for 60 seconds.
Repeat three times with pauses of 20 to 30 seconds.

  1. The pumps

Flexions are considered the most effective exercise against small bumps in the armpits. If you cannot hold in the standard position, you can always start by doing it on your lap!

Put yourself in the position of pumps.
Slowly, lower your chest towards the carpet and activate your upper body muscles.
Hold on for 45 seconds.
Repeat three times with pauses of 20 to 30 seconds.

  1. The inclined thrust on the side and lateral kick

With its synchronized movement, this active exercise stimulates the whole body. From the second week of training, do it with weights in your hands.

Stand up then take a big step back with your left leg, crossing it behind the right, and stretch your right arms in front of you.
Come back in a standing position, put your left leg to the side and raise it 90 degrees trying to touch your foot with your left hand.

Exercise for back fat
Exercise for back fat


Repeat for 30 seconds then changes sides.
Repeat three times with pauses of 20 to 30 seconds.

  1. The sideboard with rotations

Doing the sideboard is a great way to improve your flexibility while strengthening your center. From the second week of training, you can do this exercise with a weight in your hand.

Put yourself in the sideboard position, with your hands under your shoulders and one foot slightly in front of the other to find your balance.
Turn on your center and raise your left hand towards the ceiling.
Return to the home position and repeat for the right side.
Continue changing arms for 45 seconds.
Repeat three times with pauses of 20 to 30 seconds.
Read more about the exercise for back fat …

  1. Superman’s position

Superman’s position is among the most effective and popular, in part because it is very good for the body’s core weight, and works perfectly to stabilize the muscles.

Lie on your stomach with your arms stretched out straight in front of you and your head.
Activate your trunk and your glutes to lift your arms, chest, and legs off the floor, turning the palms of your hands towards each other.
Hold the position for 20 seconds, then lower the arms and return to their original position.
Repeat three times with pauses of 20 to 30 seconds.

  1. Stretches

Finish your workout with a little stretching. You can do any exercise you know, like the cat’s back and dog’s back for example. We recommend that you use a fitness ball to stretch the lower back effectively while leaving plenty of room for movement.

Place the center of your back on the ball.
Find your balance.
Extend the legs and arms.
Hold the position for 20 seconds.
By following this training program, you will not just say goodbye to these little bulges that bother you in the back and armpits; you will also develop your muscles to have a good posture!

Do you know of other exercises that are so effective for toning your back and chest? Feel free to share your comments with us!

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Exercise for back fat

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