11 Home Exercises to Quickly Reduce Underarm and Back Fat

3 min


Are you tired of feeling self-conscious about your underarm and back fat? Do you want to tone and sculpt your upper body without having to go to the gym? Look no further, because we have 11 simple exercises that you can do at home to melt away your underarm and back fat in no time.

Understanding Underarm and Back Fat:

Excess fat in the underarm and back area is a common problem for many people, especially women. It can be caused by a variety of factors, including genetics, poor diet, and lack of exercise. Back fat can also be a result of excess weight or a sedentary lifestyle. Not only does back fat affect your appearance, but it can also lead to health problems such as back pain and poor posture.

Effective At-Home Exercises:

Reverse Crucifix:

  • This exercise targets your back muscles using dumbbells. Lean forward with a slight bend in your knees, lift your arms to shoulder height, and slowly lower them. Aim for 2-3 sets of 10-15 repetitions.

Side Plank:

  • Strengthen your side abs with this variation of the plank. Hold for 30 seconds on each side, starting with two sets.


  • This dynamic exercise targets your back and can be done in a plank position. Alternate bringing each foot towards your chest for 30-60 seconds.

Bent Over Row:

  • Use an elastic band or dumbbells to perform this exercise, focusing on pulling your elbows upwards until parallel to your shoulders. Aim for 2-3 sets of 10-12 repetitions.

Incline Push-Ups:

  • Start with push-ups on an incline surface, such as a bench or table, to target your back muscles. Do 2-3 sets of 10-15 repetitions.


  • Lie on your stomach and raise your arms and legs simultaneously, engaging your lower back muscles. Aim for 10 repetitions.

Overhead Raise:

  • Sit on the floor with dumbbells and lift them to shoulder height, then push them above your head. Do 2-3 sets of 10-15 repetitions.

Side Plank Shoulder Rotation:

  • Enhance your side plank by adding a shoulder rotation with a dumbbell. Do 4 sets of 8-12 repetitions on each side.

Spinning Plank:

  • Rotate your hips while in a plank position to engage your core and back muscles. Adapt the number of repetitions to your fitness level.

Seated Row:

  • Use an elastic band to perform rowing motions, focusing on squeezing your back muscles. Do 3 sets of 15 repetitions.

Arm Slide:

  • Slide forward and backward on all fours while keeping your abs engaged. Do 3 sets of 10 repetitions.

Incorporate these exercises into your routine 3-4 times a week for best results. Remember to focus on proper form and listen to your body. With consistency and dedication, you can sculpt your upper body and say goodbye to underarm and back fat from the comfort of your own home.

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