7 Effective Exercises To Help You Get Rid of Underarm Fat
Underarm fat, often referred to as "armpit fat" or "bra bulge," is the accumulation of excess fat in the area between the armpit and the chest. This condition is a common concern for many people, particularly women, as it can affect the appearance of the upper body and lead to self-consciousness, especially when wearing sleeveless clothing.
Underarm fat can result from several factors, including genetics, overall body weight, hormonal changes, and a lack of muscle tone in the chest, shoulders, and upper back. It is important to note that spot reduction (losing fat from a specific area) is generally not possible; instead, overall fat loss and targeted strength training can help reduce underarm fat.
Addressing underarm fat typically involves a combination of regular cardiovascular exercise, strength training to tone the muscles in the upper body, and a healthy diet to promote overall fat loss. Exercises like push-ups, chest presses, and dumbbell flyes are often recommended to strengthen the pectoral muscles and improve the appearance of this area.
While underarm fat is a cosmetic concern for some, it is essential to approach the issue with a focus on overall health and fitness rather than just appearance.
# Push-Ups
Target: Chest, shoulders, triceps
How to Do:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body toward the ground by bending your elbows, keeping your body in a straight line.
- Repeat for 10-15 reps.
# Tricep Dips
Target: Triceps, shoulders
How to Do:
- Sit on the edge of a sturdy chair or bench with your hands gripping the edge next to your hips.
- Slide your hips off the edge and bend your elbows to lower your body toward the floor.
- Push through your palms to straighten your arms and lift your body back up.
# Dumbbell Chest Press
Target: Chest, triceps, shoulders
How to Do:
- Lie on a bench with a dumbbell in each hand, elbows bent at a 90-degree angle.
- Press the dumbbells up above your chest until your arms are fully extended.
- Lower the dumbbells back to the starting position with control.
- Repeat for 10-15 reps.
# Chest Fly
Target: Chest, shoulders
How to Do:
- Lie on a bench with a dumbbell in each hand, palms facing each other.
- With a slight bend in your elbows, open your arms out to the sides until you feel a stretch in your chest.
- Bring the dumbbells back together above your chest.
- Repeat for 10-15 reps.
# Plank to Push-Up
Target: Chest, shoulders, triceps, core
How to Do:
- Start in a forearm plank position, with your body in a straight line.
- Lower back down onto your forearms one arm at a time.
- Repeat for 10-15 reps, alternating the leading arm.
# Lateral Arm Raises
Target: Shoulders, upper back
How to Do:
- Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Keeping a slight bend in your elbows, lift your arms out to the sides until they are at shoulder height.
- Repeat for 10-15 reps.
# Mountain Climbers
Target: Chest, shoulders, core, cardiovascular system
How to Do:
- Start in a plank position with your arms straight.
- Bring one knee toward your chest, then quickly switch legs in a running motion.
- Continue alternating legs as quickly as possible for 30-60 seconds.
# Swimming
Target: Full body, particularly the chest, back, and shoulders
How to Do:
- Swimming is an excellent cardiovascular exercise that engages multiple muscle groups, including those around the underarm area.
- Aim for consistent swimming sessions, focusing on strokes like freestyle or breaststroke.
Tips for Success:
- Consistency: Perform these exercises 3-4 times a week as part of your regular workout routine.
- Progressive Overload: Gradually increase the weight or resistance as you get stronger to continue challenging your muscles.
Diet: Complement your exercise routine with a balanced diet to promote overall fat loss.
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