Are you feeling self-conscious about underarm fat and looking for effective ways to tone and tighten that area? Look no further! In this article, we will explore a variety of exercises specifically designed to target and reduce underarm fat. Whether you are a fitness enthusiast or just starting your fitness journey, these workouts will help you sculpt and strengthen your arms, leaving you feeling confident and proud. So grab your dumbbells and get ready to say goodbye to those pesky underarm flabs!
1. Push-ups
Push-ups are a classic exercise that work multiple muscle groups in your upper body, including your chest, shoulders, and triceps. There are different variations of push-ups that target specific muscles, so you can choose the ones that suit your fitness level and goals.
1.1 Standard push-ups
Standard push-ups are a great starting point for building upper body strength. To perform a standard push-up, start in a high plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your chest towards the ground by bending your elbows, and then push back up to the starting position.
1.2 Wide push-ups
Wide push-ups target your chest muscles more than standard push-ups. Instead of having your hands shoulder-width apart, place them wider than your shoulders. This variation increases the challenge on your chest muscles and can help tone and strengthen your underarm area.
1.3 Diamond push-ups
Diamond push-ups primarily target your triceps, making them an excellent exercise for toning and strengthening the back of your arms. To do diamond push-ups, start in a high plank position and place your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your chest towards your hands by bending your elbows, and then push back up to the starting position.
2. Tricep Dips
Tricep dips are a highly effective exercise for targeting the back of your arms, commonly known as the underarm area. These exercises can be done using a bench or a chair.
2.1 Bench tricep dips
To perform bench tricep dips, sit on the edge of a sturdy bench or chair with your hands gripping the edge, shoulder-width apart. Extend your legs out in front of you and lower your body by bending your elbows until your upper arms are parallel to the ground. Raise your body back up by straightening your arms. This exercise targets your triceps and helps to reduce underarm fat.
2.2 Chair tricep dips
Chair tricep dips are a modification of bench tricep dips and can be done anywhere you have access to a chair. Sit on the edge of a chair with your hands gripping the edge, shoulder-width apart. Keep your feet together and extend your legs out in front of you. Lower your body by bending your elbows, and then raise yourself back up by straightening your arms. Like bench tricep dips, this exercise targets and tones your triceps.
3. Arm Circles
Arm circles are a simple yet effective exercise for toning and strengthening your shoulders and upper arms.
3.1 Forward arm circles
To perform forward arm circles, stand straight with your feet hip-width apart. Extend your arms straight out to the sides at shoulder height. Begin making small circles with your arms, gradually increasing the size of the circles. Continue for a predetermined number of repetitions, then reverse the direction.
3.2 Backward arm circles
Backward arm circles are done in the same starting position as forward arm circles, but instead of moving your arms forward, you move them backward. This motion engages different muscles in your shoulder and upper arm, providing a well-rounded workout for your underarm area.
4. Plank Shoulder Taps
Plank shoulder taps are a challenging exercise that engage your core, as well as your shoulders and arms.
To perform plank shoulder taps, start in a high plank position with your hands slightly wider than shoulder-width apart. While keeping your hips stable, lift one hand off the ground and tap the opposite shoulder. Return your hand to the starting position, and then repeat on the other side. This exercise not only targets your underarm area but also helps to improve stability and balance.
5. Bicep Curls
Bicep curls primarily target the front of your arms and can help to tone and strengthen your biceps.
5.1 Dumbbell bicep curls
To perform dumbbell bicep curls, stand with your feet hip-width apart, holding dumbbells in each hand, palms facing forward. Keep your elbows close to your sides and slowly lift the dumbbells towards your shoulders by bending your elbows. Lower the dumbbells back down to the starting position. Variations of this exercise include hammer curls or alternating curls, which target slightly different areas of your biceps.
5.2 Resistance band bicep curls
Resistance band bicep curls are a great alternative if you don’t have access to dumbbells. Place the resistance band under your feet and hold the handles in each hand, palms facing forward. Keep your elbows close to your sides and slowly curl your forearms up towards your shoulders. Control the movement as you lower your forearms back down to the starting position. Resistance band bicep curls provide a similar workout to dumbbell curls and are an effective way to tone your biceps.
6. Overhead Tricep Extensions
Overhead tricep extensions are an excellent exercise for targeting and toning the back of your arms.
6.1 Dumbbell overhead tricep extensions
To perform dumbbell overhead tricep extensions, stand with your feet hip-width apart, holding a dumbbell with both hands. Raise the dumbbell overhead, keeping your elbows close to your ears. Slowly lower the dumbbell behind your head by bending your elbows, and then raise it back up to the starting position. This exercise effectively isolates and strengthens your triceps.
6.2 Resistance band tricep extensions
Resistance band tricep extensions are a suitable alternative if you don’t have access to dumbbells. Stand with your feet hip-width apart, holding the handles of the resistance band with your palms facing forward. Raise your arms overhead, keeping your elbows close to your ears. Slowly bend your elbows, lowering the handles behind your head, and then extend your arms back up to the starting position. This exercise provides a similar workout as dumbbell tricep extensions and helps to tone the underarm area.
7. Chest Presses
Chest presses primarily target your chest muscles, but they also engage your shoulders and triceps. There are variations of chest presses that can be done using dumbbells or resistance bands.
7.1 Dumbbell chest presses
To perform dumbbell chest presses, lie on a flat bench with a dumbbell in each hand, palms facing forward. Extend your arms straight up over your chest, and then slowly lower the dumbbells to the sides, bending your elbows. Push the dumbbells back up to the starting position, squeezing your chest muscles as you extend your arms. Dumbbell chest presses help to tone and strengthen your chest and can contribute to reducing underarm fat.
7.2 Resistance band chest presses
Resistance band chest presses are a convenient alternative if you prefer to work out at home or don’t have access to dumbbells. Anchor the resistance band to a sturdy object at chest height. Hold the handles of the resistance band with your palms facing forward, and then step back until you feel tension in the band. With your feet shoulder-width apart, extend your arms straight in front of you, and then slowly bring them back towards your chest, bending your elbows. Push the handles back out to the starting position, focusing on contracting your chest muscles. Resistance band chest presses provide a similar workout to dumbbell presses and can effectively tone your underarm area.
8. Lateral Raises
Lateral raises specifically target your shoulder muscles and can help to tone and strengthen the area around your underarms.
8.1 Dumbbell lateral raises
To perform dumbbell lateral raises, stand with your feet shoulder-width apart, holding dumbbells in each hand, palms facing your body. With a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground. Hold for a moment, and then slowly lower your arms back down to the starting position. Dumbbell lateral raises effectively target your shoulder muscles and provide a great workout for your underarm area.
8.2 Resistance band lateral raises
Resistance band lateral raises are a suitable alternative if you don’t have access to dumbbells. Stand on the resistance band with your feet shoulder-width apart, holding the handles in each hand. Keep your palms facing your body and your arms straight with a slight bend in your elbows. Lift your arms out to the sides until they are parallel to the ground, pause, and then slowly lower them back down to the starting position. Resistance band lateral raises work your shoulder muscles and contribute to toning your underarm area.
9. Arm Pullovers
Arm pullovers are a compound exercise that engages multiple muscles in your upper body, including your chest, shoulders, and back. They can help to improve strength and definition in your underarm area.
9.1 Dumbbell arm pullovers
To perform dumbbell arm pullovers, lie on a flat bench with a dumbbell in both hands, palms facing upward. Extend your arms straight up over your chest, and then slowly lower the dumbbells back behind your head, keeping a slight bend in your elbows. Control the movement as you raise the dumbbells back up to the starting position. Dumbbell arm pullovers provide a challenging workout for your upper body, including your underarm area.
9.2 Resistance band arm pullovers
Resistance band arm pullovers are a suitable alternative if you don’t have access to dumbbells. Anchor the resistance band to a sturdy object behind you at chest height. Hold the handles of the resistance band with your palms facing upward, and then step forward until you feel tension in the band. With your feet hip-width apart and a slight bend in your elbows, lower your hands back behind your head, and then raise them back up to the starting position. Resistance band arm pullovers target similar muscle groups as dumbbell pullovers and are a great exercise for toning the underarm area.
10. Cardiovascular Exercises
Cardiovascular exercises are an essential component of any fitness routine, as they help to burn calories and contribute to overall fat loss. Incorporating these exercises into your workout routine can help reduce underarm fat.
10.1 Jumping jacks
Jumping jacks are a classic cardiovascular exercise that engages various muscle groups and increases your heart rate. Stand with your feet together and your arms by your sides. Jump your feet out to the sides while simultaneously raising your arms above your head. Jump your feet back together and lower your arms back down to the starting position. Repeat this movement in a continuous, rhythmic motion. Jumping jacks are an effective way to burn calories and contribute to reducing underarm fat.
10.2 High knees
High knees are another effective cardiovascular exercise that targets your lower body while engaging your core muscles. Stand with your feet hip-width apart and your arms by your sides. Lift one knee up towards your chest as high as possible while simultaneously raising the opposite arm, then switch and repeat on the other side. Continue alternating knees and arms in a running motion, aiming to bring your knees up as high as possible. High knees help to increase your heart rate and burn calories, contributing to fat loss in your underarm area.
10.3 Jump rope
Jumping rope is a dynamic cardiovascular exercise that can be done anywhere and requires minimal equipment. Hold the handles of a jump rope in each hand, positioning the rope behind you. Swing the rope over your head and jump over it as it passes beneath your feet. Start with a light, comfortable pace and gradually increase the intensity as your fitness level improves. Jumping rope is an efficient calorie-burning exercise that helps to reduce underarm fat.
Incorporating these exercises into your fitness routine can help you tone and strengthen your underarm area. Remember to start with exercises that match your fitness level and gradually increase the intensity and repetitions as you progress. Combine these exercises with a balanced diet and overall healthy lifestyle to achieve the best results. Stay motivated, be consistent, and enjoy the process of shaping and toning your underarms!
