Underarm fat can be a source of frustration for many individuals, but with the right exercises, you can tone and strengthen this area of your body. Here are seven easy underarm exercises that you can incorporate into your fitness routine to help alleviate fat and achieve a more toned appearance.
Understanding Underarm Fat
Underarm fat, also known as “bat wings” or “bingo wings,” refers to the excess fat that hangs down from the upper arms. While genetics play a significant role in determining where your body stores fat, regular exercise can help reduce the appearance of underarm fat and increase muscle definition in this area.
Triceps Dips
Triceps dips are an effective exercise for targeting the muscles at the back of the upper arms. To perform triceps dips, you’ll need a sturdy chair or bench. Sit on the edge of the chair with your hands gripping the edge behind you. Walk your feet forward until your hips are off the chair, then lower your body by bending your elbows. Push yourself back up to the starting position, using your triceps to lift your body weight.
Push-Ups
Push-ups are a classic exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position. Keep your core engaged and your body in a straight line throughout the movement.
Triceps Kickbacks
Triceps kickbacks are an isolation exercise that specifically targets the triceps muscles. To perform triceps kickbacks, hold a dumbbell in each hand and bend your knees slightly. Lean forward at your waist, keeping your back straight, and extend your elbows to lift the weights behind you. Focus on squeezing your triceps at the top of the movement for maximum muscle engagement.
Arm Circles
Arm circles are a low-impact exercise that helps to tone the muscles of the arms and shoulders. Stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder height. Make small circles with your arms, gradually increasing the size of the circles. Reverse the direction after a set amount of time or repetitions to ensure balanced muscle development.
Plank Shoulder Taps
Plank shoulder taps are a challenging exercise that targets the core, shoulders, and arms. Start in a plank position with your hands directly under your shoulders. Keeping your core engaged, lift one hand and tap the opposite shoulder, then return it to the starting position. Repeat with the other hand and continue alternating sides.
Resistance Band Pull-Aparts
Resistance band pull-aparts are a great exercise for building upper body strength and improving posture. Hold a resistance band in front of you with your arms extended and hands shoulder-width apart. Pull the band apart by bringing your shoulder blades together, then return to the starting position. Focus on squeezing your shoulder blades together to engage the muscles of the upper back and arms.
Overhead Triceps Extension
Overhead triceps extensions are an effective exercise for targeting the muscles at the back of the arms. Hold a dumbbell with both hands and extend your arms overhead. Bend your elbows to lower the weight behind your head, then straighten your arms to lift the weight back up. Keep your elbows close to your head throughout the movement to maximize muscle engagement in the triceps.
Conclusion
Start Your Underarm Exercise Routine Today
Incorporating these seven easy underarm exercises into your fitness routine can help alleviate fat and increase muscle tone in the underarm area. Whether you’re looking to improve your strength, sculpt your arms, or simply feel more confident in sleeveless tops, these exercises are a great addition to any workout regimen.
FAQs
- How often should I perform these underarm exercises?
- Aim to perform these exercises at least two to three times per week to see noticeable results.
- Can I do these exercises at home without any equipment?
- Yes, many of these exercises can be performed using just your body weight, but incorporating dumbbells or resistance bands can add resistance and intensity.
- Will these exercises help me lose weight specifically in my underarms?
- While these exercises can help tone and strengthen the muscles in your underarms, spot reduction of fat is not possible. For overall fat loss, focus on a combination of cardiovascular exercise, strength training, and a balanced diet.
- Are these exercises suitable for beginners?
- Yes, most of these exercises can be modified to suit all fitness levels. Start with fewer repetitions or sets and gradually increase as you build strength and confidence.
- How long will it take to see results from these exercises?
- Results may vary depending on individual factors such as diet, exercise frequency, and genetics. Consistency is key, so stick to your exercise routine and be patient with your progress.
