Usually, when we work out, we neglect to work on tightening our underarms and back creases. Yet, when it’s time to put on a nice summer outfit, we can get frustrated with those unsightly creases.

Here are some effective chest and back exercises to address this problem. This back and chest muscle workout plan will help you tone these areas in just one month!

After the first session, you’ll surely feel like you’ve discovered muscles you didn’t even know you had.

Remember, this type of resistance training is only effective when combined with a healthy diet and cardiovascular activity. Do these exercises 2 or 3 times a week for about 20 minutes.

  1. Jumping Rope
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Start your workout with a 2-minute upper body warm-up. jumping rope is a great way to work your shoulders and back. Remember to turn the rope with your wrists only.

  1. Dumbbell Cross-Up

This exercise comes from the world of boxing. It works the back and arms and warms up the upper body, improves speed and coordination.

Stand with your feet slightly wider than hip-width apart, keeping your knees slightly bent.

Push your left arm holding a dumbbell in a striking motion.

Return to the starting position, then push your right arm.

Continue switching arms for 60 seconds.

Repeat 3 times with 20-30 second breaks.

  1. Chest press with leg extension

This exercise works the whole body. It strengthens the chest, abs, back, triceps and improves posture and flexibility.

Lie on your back with your arms over your chest and knees bent at a 90 degree angle, holding dumbbells.

Bring your arms to your chest and lift your shoulders off the mat while lifting your legs.

Return to the starting position and repeat for 45 seconds.

Repeat 3 times, taking 20-30 second breaks.

  1. Vertical Bar

This exercise targets the upper and mid back, improving your core symmetry and helps maintain good posture.

Stand up and hold a barbell or dumbbells with your hands.

Raise the bar until it reaches the top of your chest.

Lower it slowly.

Do this exercise for 60 seconds.

Repeat 3 times with 20-30 second breaks.

  1. Ball lift

This exercise strengthens the muscles of the shoulders, triceps and chest. The exercise ball complicates the task by increasing the range of motion. If you don’t have a ball at home, you can do the exercise on the floor.

Lie with your mid-back on a Pilates ball or on the floor with dumbbells in your hands and palms facing each other.

Lower your arms to your sides and keep your elbows slightly bent.

Do the exercise for 60 seconds.

Repeat 3 times with 20-30 second breaks.

  1. Push-ups
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Push-ups are considered to be the most effective exercise against underarm fat. Doing them every day is a good thing. If you can’t manage the standard position, start with push-ups on your knees.

Get on the floor in a push-up position.

Slowly lower your chest to the mat and focus on your back muscles.

Push yourself up.

Repeat for 45 seconds.

Repeat 3 times with 20-30 second breaks.

  1. Lunges with lateral raise

Here is an exercise that engages and stimulates the entire body. Starting in the second week of training, perform this exercise with a dumbbell in one hand.

Take a big step back with your left leg, cross behind your right and bend your right knee.

Stand up, kick your left leg and raise your left hand to shoulder height.

Repeat for 30 seconds, then switch sides.

Repeat 3 times with 20-30 second breaks.

  1. Planks with rotation

Doing planks is a good way to improve flexibility and strengthen the core. After weeks of training, you can do this exercise with dumbbells.

Lower yourself into the plank position with your hands straight under your shoulders and your feet hip-width apart.

Turn your stomach and lift your left hand toward the ceiling.

Return your left hand to the starting position and repeat on the right side.

Continue switching arms for 45 seconds.

Repeat 3 times with 20-30 second breaks.

  1. Superman position

The Superman position is one of the most popular back exercises. It is a basic movement that works great in stabilizing the muscles.

Lie face down on the floor with your arms extended by your head.

Lift your arms, chest and legs off the floor, joining your palms together.

Hold for 20 seconds, then lower and return to starting position.

Repeat 3 times with 20-30 second breaks.

  1. Stretch

Finish your workout with some back stretches. You can do any stretching exercise you know such as cat or camel. It is strongly suggested that you use a Pilates ball to effectively stretch your lower back with more freedom of movement.

Place the center of your back on the ball.

Carefully stretch your legs and arms.

Hold for 20 seconds.

With this workout, you will not only get rid of back and armpit fat. You will also strengthen your muscles and maintain good posture!