8 Simple Exercises to Get Rid of Armpit Fat

Armpit fat is the excess fat growing under your arms that can make your clothes look strange on you. You may not feel comfortable wearing sleeveless shirts or dresses since your arms don’t look as fit as you wish them to be. It is also possible to experience some problems with your bra since it will pitch into your skin.

1. Pushups:

Pushups strengthen your chest, shoulders and arms, creating muscle tone around the armpit area.

How to do them:

  • Begin in a plank position with your arms extended and your wrists placed underneath your shoulders.
  • Keep your legs extended if you would like a more advanced option or lower your knees to the floor for less intensity.
  • Bend your elbows and lower your body until your chest is 3 to 4 inches off of the floor.
  • Straighten your arms and return to your starting position.
  • Perform pushups three days per week.
  • Begin with two sets of 10 repetitions and progress to three sets of 15 to 20 repetitions as you become stronger.

2. Wall Pushups:

Stand in front of a flat wall with hands on the wall at shoulder height a little wider than your shoulder.

How to do them:

  • Step back about 2 feet from the wall bend your elbows to the side as you bring your chest towards the wall, when you’re about 1 inch from the wall, press out so arms are straight.
  • Do until your arms are tired! To make it harder, walk further away from the wall.
  • Add 10 wall push-ups to the end of your workout.

3. Bent-Over Rows:

How to do them:

  • Holding a dumbbell in each hand and standing with your feet hip-distance apart, bend at the waist. Keep your back parallel to the floor with a neutral spine — not rounded.
  • Extend your arms out in front of you, keeping a slight bend in your knees.
  • Engage your abs and squeeze your shoulder blades together as you bend your elbows back bringing the weights to your torso. Keep your arms close to your torso.
  • Slowly lower the weights back to the starting position to complete one rep.

This exercise works the upper back, specifically the muscles between your shoulder blades, which tend to be weak from slouching at computers or hunched reading a smartphone.

4. Chest Press:

To do a chest press, you’ll need dumbbells.

How to do them:

  • Lie flat on your back while holding the dumbbells at the side, in level with your ears.
  • Bring the elbows together, contracting your chest, then pull them back to the sides.

5. Dumbbell Flyes:

Dumbbell flyes offer an excellent means to stretching and strengthening the muscles around the armpit area. This exercise should be performed at the end of the workout, after the heavier lifts. To avoid injury, never use heavy weights when performing this exercise.

 

How to do them:

Lie face up on a horizontal exercise bench and hold the weights with your arms extended vertically above your chest.

  • Inhale and slowly lower the weights out and down until your arms reach a horizontal position.
  • Squeeze your chest muscles as you exhale and bring your arms back up to the starting position.
  • Maintain a slight bend in your elbows throughout the movement to keep excess strain off the joint.
  • Complete two to three sets of eight to 12 repetitions of the exercise.

6. Shoulder Rotation Exercise:

This exercise strengthens your shoulder muscles, releases tension and reduces your arm fat.Make sure you do this exercise in a rightway otherwise it’s not effective.Check the below steps

How to do them:

Targets – Shoulder, Arms and Underarms

  • Place your palms on your shoulders and rotate your shoulders.
  • Make sure the elbows touch each other slightly at every rotation.
  • Do this 10 times each for both the direction, clockwise and anticlockwise.

7. Upright Rows:

How to do them:

Grab a 6- to 15-pound weighted bar (or dumbbells of equivalent weight) with an overhand grip, hands shoulders-width apart. Stand with your feet shoulders-width apart. Exhale as you bend your elbows out to the sides to lift the weighted bar to shoulders-height. Next, inhale as you slowly lower the bar back to starting position to complete one rep.

8. Lateral Plank Walk:

This exercise works and helps to tone while burning fat on armpit area.

  • Assume the plank position on the floor as if you were starting a push-up.
  • With your legs and feet together, move your leg and arm on one side slightly outward.
  • Follow the same movement with the other side, bringing your feet together and returning to the starting position.
  • Tense your abs in the direction of your pelvis and spine.
  • Reverse direction and take three steps the opposite way.

 

Source: (18aims)

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