Try the World’s 7 Easiest Exercises for Back Fat and Underarm Flab

4. Snow Angels

For this exercise, focus on tightening your abs while keeping your neck and shoulders relaxed. As usual, your movements should be smooth and controlled.

Here’s how to do it:

1. Lie face down on the floor with arms at shoulder height out to the sides, palms down, and legs straight.
2. Raise your legs, arms, chest, and head straight up off the floor at the same time. Move your arms and legs as if you were making a snow angel.
3. Do 3 sets of 10 repetitions.

5. Superman

This back exercise gives you a great workout, but if you have back pain, it’s probably best to skip it.

Instructions:

1. Begin on your belly with lower abdomen pressed to the floor, legs straight, and arms straight on either side of the head at shoulder width apart.
2. Raise your head, neck, and chest.
3. Raise your right arm straight up at the same time as your left leg, hold for 2 seconds, and return to starting position.
4. Repeat with left arm and right leg.
5. Raise just the arms, chest, neck and head, and hold for 2 seconds before lowering to the floor.
6. Next, raise just the legs, hold for 2 seconds, and lower to the floor.
7. Raise both arms and both legs at the same time, hold for 2 seconds, then lower your whole body to the floor.
8. Repeat all the step 10-15 times.

6. Prone T-Y-I

“T-Y-I” are the shapes of the letters of the alphabet your body will make when performing this full-back exercise.

Here’s how to do it:

1. Lie on the floor with your face down and arms extended to the sides at shoulder height (palms down). This is the starting “t” position.
2. Lift your arms, chest, and legs straight up off the floor at the same time.
3. Hold for 2 seconds and then release.
4. Repeat 3 times.
5. Next, lift up your thumbs in a “thumbs-up” position and brings arms up and around to either side of your head about two feet apart. Raise your legs at the same time. Your body should resemble the shape of a “Y”
6. Hold for 2 seconds and then release.
7. Repeat 3 times.
8. Lastly, straighten your hands and bring them around to next to your hips with palms up as you raise your chest and legs to make the letter “I”.
9. Hold for 2 seconds and then release.
10. Repeat 3 times.

7. Bent-over Circular Row

This exercise can be done with or without dumbbells and targets biceps, chest, middle and upper back.

Instructions:

1. Bend your knees slightly and engage your abdominal muscles as you lower your torso until it is parallel with the floor. Buttocks will naturally slide back as you bend forward.
2. Allow your arms to hang at shoulder height toward the floor.
3. Move both hands together in a counter-clockwise motion toward the left, around and up toward the chest, then around to the right and down. As you move, squeeze the muscles of your back as your hands come up to your chest.
4. Repeat 5-6 times to the left, then clockwise 5-6 times to the right. Complete 3 sets.

The accumulation of fat on your back or arms doesn’t have to be a daily problem. With a little extra attention and the right exercises for back fat, you can get every part of your body looking just the way you want it to.