One of the worst things that harm your body shape is the underarm fat. You will not feel well if you have a piece of fatty skin under your arms no matter how well shaped the rest of your body is.
You can get rid of underarm fats by exercising the arm muscles focusing on the triceps muscles. In addition, when supported with a healthy diet and calorie burning exercises such as regular cardio workout you can get results much faster. In women, the fat in this region is as stubborn as the belly fat in men. But you can get rid of these fat with the correct exercises.
Let’s take a look at the exercises focusing on nasty underarm fat.
1) Desk Push-Up:
This easy version of the push-up exercise can be done even in the office.
How to do:
– Put your hands on the desk and stand shoulder-width away. Keep your back upright.
– Stand on tiptoes and lower yourself on the table.
– Bend your elbows all the way to touch the desk with your chest.
– Then straighten your elbows and go back to the starting pose.
– Do 3 sets of 20 reps, 60 reps in total, everyday. You will see the results in a very short time. Rest for 15 seconds after each set.
2) Triceps Dips:
How to do:
– First sit at the edge of a chair and put your hands behind you. Your fingers must be facing forward.
– Slide your body forward as your hips will be in the front part of the chair.
– Slowly lower your body by bending your elbows while holding the chair.
– Lift your body up so that your elbows are straight.
– For quick results do 3 sets of 20 reps, 60 reps in total, everyday. Rest for 15 seconds after each set.
3) Triceps Extension with Water Bottles
You can use half a liter water bottles for this exercise or 1 liter water bottles to make it harder. In the beginning you can do without the weights to avoid arm pain.
How to do:
– Hold your arms above your head vertically with the bottles . Your arms should be close to your ears and your back should be upright.
– Slowly lower your arms from your elbows, toward your back.
– Then straighten your elbows.
– Without the weights do 30 reps, with weights do 20 reps. At the beginning do 10 reps and rest for 15 seconds and do 10 more reps. Do not neglect to do this exercise everyday.
4) Rotating arms on the sides with water bottles:
You can do this exercise by standing or sitting. Try to keep your back upright in both positions. Again, you can use water bottles as weights. If you started exercizing recently keep it easy and and do it without the weights.
How to do:
– Open your arms on both sides and make sure that they stay as tight as possible.
– Draw short circles with your arms.
– First, draw 10 circles forward, then draw 10 more circles in the opposite direction
– Make 2 sets of 20 reps to the front and back. Rest 15 seconds between sets by lowering down your arms.
5) Relaxation by Streching Arms to Sides and Back
Finally, you will be doing stretching exercises to get the tension of your arm muscles and ease the fatigue of the previous exercises. These movements both streches the muscles and relieve the pain in the shoulder and arms. You can also do this exercise standing upright or seated.
How to do:
– First, stretch your right arm by pulling it to your back. Slightly increase the pressure by pressing with your left hand. Hold for 10 seconds.
– Then do it with the other arm. This time, pull with your right hand to increase the strech slightly.
– Now lift your right arm and bend your elbow toward your back. Relax your muscles by pulling your elbow with your left hand.
– Lastly lift your left arm and bend your elbow toward your back. Relax your muscles by pulling your elbow with your right hand.
