8 sessions 20-minute workouts to get rid of back and armpit fat in no time 

Sometimes too much fatty tissue in the armpit, underarm, and back area can cause aesthetic and health issues.

If you're one of those people, you've come to the right place!

In today's article, we bring you 8 of the best exercises to get rid of fat from those problem areas.

How to get rid of armpit fat

1- ARM CIRCLES

Stand with your back straight, legs apart and arms crossed. Perform circular movements, each series in a forward or backward direction.

2- CURVED ON THE ROW

First, you should grab the weights by your sides, then lower your upper body by sticking your butt back. Then let your knees bend slightly. Next, your back should stay flat and your head should be neutral in relation to your spine.

And then, as you pivot, let your arms hang down in front of you and your fingers in front of your body, then inhale. And then exhale as you bring your elbows back and out to the sides.

And you should feel your shoulder blades pinch like you're trying to jam a pen between them. Then inhale again as you lower your arms and take your time with both movements.

You should feel your upper back working up and down.

3- PUMPS

You should start the exercise in a plank position and place your hands firmly on the floor, then you should keep your abs flat.

Next, engage your glutes and hamstrings and lower your body until your chest grazes the floor and you need to hold the position for a second.

And then return to the starting position and you need to repeat the exercise for a minute.

4- BICEPS CURLS

First, grab a pair of dumbbells and stand up straight, then curl the left dumbbell up and come halfway over your shoulder and hold it there.

Then return the right dumbbell to the top of the movement and complete half of the set with the right arm then switch.

Next, hold the right dumbbell midway as you come up all the way with the left, then switch sides to complete the set.

5- TRICEPS EXTENSION

To start, stand with a dumbbell held in both hands. Your feet should be about shoulder width apart. Slowly use both hands to grab the dumbbell and lift it above your head until both arms are fully extended.

The resistance should rest in the palms of your hands with your thumbs around. The palms of the hands should face the ceiling. this will be your starting position.

Keeping your arms close to your head with elbows inside and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should stay still and only the forearms should move. Inhale as you perform this step.

6- LATERAL ELEVATION

You can stand or sit with a dumbbell in each hand by your side.

Keeping your back straight, bracing your core, then slowly raise the weights out to the side until your arms are parallel to the floor, elbow slightly bent.

Then lower them, again in a measured way. You will find it all the more difficult if you avoid accelerating.

7- FORWARD RE-RELEASES

For this exercise, you should also grab a 6-15 pound weighted barbell with an overhand grip, hands shoulder-width apart, and then stand with your feet shoulder-width apart.

Next you should keep your arms as straight as possible (without locking the elbows) and exhale as you raise the weighted bar until it is higher than your shoulders and then inhale as you slowly lower the bar to the position starting to finish one rep.

8- CURVED SIDE RAISED

Stand in a relaxed position and your body posture should be perfect, then hold small weights in your hands and face your hands forward.

Now, keeping your back straight, bend your knees and lean forward.

After bending down, now move your hands towards the ceiling and your shoulder should be together and your hands should be in the same position on both sides.

Then slowly bring your hands back to the starting position and repeat the same process several times.

DIET TO LOSE UNDERARM FAT

By reducing your caloric intake, you force your body to burn stored fat for energy. Reduce your daily intake by 500 to 1,000 calories and you will lose about 1 to 2 pounds (0.45 to 0.91 kg) of total body weight in a week.

Add vegetables and fruits to yourre-feeding. They will help you keep your appetite under control.

Eliminate liquid calories. Replace sodas with water or unsweetened tea.