Diet & Weight Loss

7 Effective Exercises to Get Rid of Armpit Fat

Armpit fat is a common problem that affects three out of five women. Genetics, poor life style, fleshiness, and muscle loss are the main reasons for fat accumulation in the soft area between your breasts and upper arms. So, you must get rid of these annoying problem by watching what you eat and exercising.

A 7 best armpit fat-reducing exercises that you can do at home, anyone can do them. Also, some of this exercises use dumbbells. If you do not have dumbbells to begin … Use water bottles or other similar-sized plastic bottles.

7 Effective Exercises to Get Rid of Armpit Fat

Do these exercise 2 or 3 times a week, resting for little as possible between workouts.

  1. Arm Circles

Adding arm circles to your workout routine helps to warm up the shoulders, arms, chest, and back. These is a great exercise to incorporate at the beginning of an upper body workout to prevent injuries and prepare your body for strength training.

Repeat 15 times with 20-30 second breaks.

2.Bent Over Row

Hold a dumbbell in each hand and bend your hips back until your torso is about parallel to the floor. Keep your lower back in its natural arch. Row the weights to your sides with palms down, squeezing your shoulder blades together at the top.

Repeat 10 times with 20-30 second breaks.

3.Tricep extension

To start, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. The resistance should be resting in the palms of your hands with your thumbs around it.

Repeat 15 times with 20-30 second breaks.

4.Bent Over Row Lateral Raises

Standing with a dumbbell in each hand, bend over at the hips until your torso is just about parallel to the floor. Keep your chest out, back flat and your knees slightly bent, and let the dumbbells hang directly beneath you with your elbows straight but not locked out, palms facing each other.

Repeat 10 times with 20-30 second breaks.

5.Lateral Raise

Stand or sit with dumbbell in each hand at your side. Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent. Then lower them back down, again in measured fashion – you’ll find it all the harder if you avoid speeding up.

Repeat 12 times with 20-30 second breaks.

6.Front Raises

Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you. Raise your arms up in front of you. Pause when the dumbbells reach shoulder height. Then slowly return the weights to the starting position.

Repeat 10 times with 20-30 second breaks.

7.Basic Push-ups

Lie flat, face down, on an exercise mat. Place your hands at shoulder height and a little wider than your ribs. Your thumbs will be right under your armpits. Press up so that you’re arms are extended and you’re resting on the tops of the knees where they attach to your thighs. Bend your elbows until they’re at a 90-degree angle. Extend your elbows to the start position to complete one repetition.

Repeat 5 times with 20-30 second breaks.

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