Struggling with stubborn back and armpit fat?

These simple yet effective exercises will help you tone your upper body and get rid of unwanted fat—all from the comfort of your home. No gym required!

There’s nothing more frustrating than putting on your favourite outfit, only to notice back bulges and armpit fat peeking through. These areas can be tricky to target, even with regular workouts. But don’t worry! With the right exercises and consistency, you can tone your back and chest, improve posture, and feel more confident in your skin.

The best part? You don’t need expensive gym equipment or hours of training. Just 10 minutes a day and some basic fitness tools (like dumbbells, a jump rope, and an exercise mat) can help you sculpt a leaner, stronger upper body.

Let’s dive into the best exercises that will help you achieve a toned, fat-free back and armpit area!

1. Jump Rope – The Ultimate Fat Burner

A good warm-up is essential for any workout. Jumping rope not only gets your blood flowing but also burns calories and engages multiple muscle groups, including the shoulders, back, chest, abs, and calves.

According to the Jump Rope Institute, this exercise also improves brain function, enhancing spatial awareness and coordination. Additionally, the International Youth Conditioning Association states that jumping rope strengthens the ankles, knees, and leg joints, reducing the risk of injuries.

How to Do It:

• Hold the jump rope handles and keep your wrists relaxed.
• Jump lightly on the balls of your feet while rotating the rope using only your wrists.
• Continue for 2 minutes to get your heart rate up.

2. Dumbbell Jab Cross – Sculpt Your Arms & Chest

A great way to blast armpit fat and tone your shoulders and chest is by incorporating jab cross punches with dumbbells.

How to Do It:

• Stand shoulder-width apart, keeping your knees slightly bent.
• Hold a dumbbell (or water bottles) in each hand, close to your chest.
• Punch forward with your left hand, return to the starting position, and repeat with your right hand.
• Keep switching arms for 1 minute.

This exercise not only tones the upper body but also improves speed and coordination.

3. Chest Press with Legs Extended – A Full-Body Workout

The chest press engages multiple muscle groups, helping to strengthen your chest, arms, back, and abs while improving posture and flexibility.

How to Do It:

• Lie on your back with your knees bent at a 90-degree angle.
• Hold a dumbbell in each hand, arms extended to the sides.
• Bring your arms together over your chest while simultaneously straightening your legs.
• Slowly return to the starting position.
• Perform for 45 seconds.

4. Upright Row – Strengthen Your Upper Back

The upright row is perfect for improving posture and developing a sculpted back.

How to Do It:

• Stand with feet shoulder-width apart.
• Hold a barbell or dumbbells in front of your hips.
• Pull them up toward your chest, keeping elbows higher than your hands.
• Lower them slowly and repeat for 1 minute.

Harvard Health Publishing highlights that maintaining good posture not only helps balance but also boosts self-esteem and oxygen circulation.

5. Swiss Ball Chest Press – Lift & Tone Your Chest

For an added challenge, use a stability ball to engage your core muscles while performing a chest press.

How to Do It:

• Lie with your upper back supported by an exercise ball.
• Hold dumbbells in each hand and extend your arms outward.
• Slowly bring your hands together above your chest, then lower back.
• Perform for 60 seconds.

This exercise targets chest and triceps muscles, enhancing upper body strength and balance.

6. Push-Ups – The Classic Fat Blaster

Push-ups are one of the best exercises for eliminating armpit fat while strengthening your chest and shoulders.

How to Do It:

• Get into a plank position with hands under your shoulders.
• Lower yourself until your nose is an inch from the floor.
• Push back up to the starting position.
• Do for 45 seconds.

If you’re a beginner, start with knee push-ups and gradually build strength.

7. Plank Rotation – Engage Your Core & Back

Adding rotation to a standard plank improves balance and core stability while toning your obliques and back.

How to Do It:

• Start in a plank position, feet hip-width apart.
• Twist your torso to the left while raising your left arm toward the ceiling.
• Return to the starting position and repeat on the right side.
• Perform for 45 seconds.

This exercise is great for eliminating back bulges and strengthening the entire core.

8. Superman Hold – Strengthen Your Back & Glutes

A super effective move for toning the lower and upper back is the Superman hold.

How to Do It:

• Lie face down with arms extended.
• Lift your arms, chest, and legs off the floor, engaging your core and glutes.
• Hold for 30 seconds.

This exercise improves posture and helps achieve a lean, strong back.

9. Stretching – The Perfect Cooldown

After working your muscles, it’s important to stretch to improve flexibility and prevent soreness.

How to Do It:

• Lie on an exercise ball, arching your upper back over it.
• Stretch your arms and legs outward and hold for 20 seconds.

Stretching relaxes muscles and improves overall flexibility.