“Bat wings” or excess fat bulging from arms is difficult to get rid off without exercise. The reason of deposition of fats around your armpits is your hormonal profile combined with unhealthy eating habits.
It is not easy to target the fat of a particular part of the body; fats are burnt evenly from the body.
You can reduce the fat around your armpits by the combination of cardio exercises and diet for fat burning.
10 Simple Exercises To Lose Armpit Fat For Women
Here is a list of 10 easy to do exercises to lose underarm fat and tone your arms.
1. Push-ups
Push-ups are the perfect exercise for the upper body. It helps to develop muscles of the arms.
You don’t require any equipment for this.
How to do?
- Lie on the floor by facing downward. Your legs should be straight, and feet are flexed to brace the toes on the ground. Hands should below the shoulders such that your elbow should bend at the lower angle between them.
- Now push up your chest and hips. Your body should be tight.
- Now lower your body by bending your elbows, without touching the ground and them again push it up. In an elevated position, your arms become straight.
- Repeat the steps again.
Frequency: 4 sets of 20 to 30 pushups
Muscles worked: the main muscles involved in it are chest muscles. Other muscles are triceps, shoulder, and core.
2.Chest press
This exercise benefits shoulders, arms and chest. You require an exercise ball and dumbbells.
How to do?
- Lie on the ball with your back such that the portion between your chest and knees should be straight and knees bend at 90 degrees.
- Take dumbbells in your hands and then lift them up such that both dumbbells come nearer to each other, like tugging or doing an overhead press.
- Then lift them down by bending your elbow. Repeat the same process.
Frequency: you can do 10 sets with 3 repeats.
Muscle worked: chest muscles, triceps, shoulder and core.
3.T Raise
This is a simple and one of the best exercises for removing the bat wings. Dumbbells of nearly 2-3 pounds are needed.
How to do?
- Hold the dumbbells in your hand. Stand with your legs wide apart. Then bend your knees and lower your torso until it becomes parallel to the ground. Your arms should be straight and hands should come near to the hips.
- Now lift the hands (having dumbbells) up and forward. Lift it up to your shoulders height. And then lower them down.
- Repeat the steps again.
Frequency: you can do 15 repeats of this exercise.
Muscles used: shoulders
https://www.youtube.com/watch?v=BZN5QghtlS8
4.Shoulder press
Daily practice of this exercise for 15 minutes can show effective results. Dumbbells are needed for this exercise.
How to do?
- Stand straight with legs wide apart. Your knees should be slightly bent.
- Hold dumbbells in your hands, just above the shoulders. Then lift your dumbbells above in the air toward the ceiling. Hold on this position for 3 seconds.
- Then lower the dumbbells slowly by taking 5 seconds, near to your shoulders again. Repeat the steps.
Frequency: 6-8 repeats
Muscles worked: shoulders, arms
5.Airplane extension
This exercise focuses on all main muscles of the body. It is easy to do as it does not require any equipment. It is beneficial for reducing the fat around the armpits.
How to do?
- Lie on the floor by facing downward. Extend your arms outward. Your legs should be straight.
- Now lift up your arms, legs, and chest. Hold on this position for 3-5 seconds and then extend your arms forward.
- Then regain the normal position. Repeat the steps again.
Frequency: you can repeat this exercise 10 to 15 times.
Muscles worked: shoulders, triceps and glutes.
6.Swan
This exercise also considered as yoga-based exercise. This is an easy and effective way to reduce the fat around underarms. It does not require any equipment.
How to do?
- Lie on the floor having face downward. Your hands should below the shoulder and elbow should be bent at the lowest angle.
- The lift up your chest and shoulders by straighten your arms. Hold on this position for 5 seconds.
- Repeat the steps again.
Frequency: 1 set with 8 repeats.
Muscles worked: abs, middle back, lower back, and hip flexors.
7.Lateral dumbell raise
This is one of the easiest exercises to do for shoulders. You need dumbbells for this.
How to do?
- Stand straight and hold dumbbells in your hands. Your feet should be wide apart.
- Raise the dumbbells upwards by the side till shoulder level. So arms should be parallel to the floor. Hold this position for one second. Then regain the original position.
- Repeat the steps.
Frequency: you can repeat it 12 to 15 times.
Muscles worked: deltoid muscles (present on the upper parts and shoulders), biceps, chest muscles, and abs.
8.Plank with arm raise
This plank exercise is helpful for reducing fat from the shoulders.
How to do?
- Lie on the floor by facing downward. Your legs should be straight, and feet are flexed to brace the toes on the ground. Hands should below the shoulders such that your elbow should bend at the lower angle between them.
- Lift your shoulder, chest, and hips off from the ground. Then lift one arm up to shoulders height.
- Balance your body weight on one arm. Hold on this position for 1-3 seconds.
- Regain the original position. Repeat steps.
Frequency: you can repeat this 10 times per side.
Muscles worked: abs, shoulder, and back
9.Swimming
This is the exercise that is inspired by the swimming movements. It is very helpful for all major muscles of the body. It does not require any equipment and moreover easy to practice.
How to do?
- Lie on the floor having stomach toward the ground. Your legs should be wider apart.
- Stretch out and lift up the legs and arms. Your chest should also up from the ground. Flap the arms and legs as though you were swimming.
- Hold on this position for 3-5 seconds and then reverse to the original position.
- Repeat the steps.
Frequency: 1 set with a pausing time of 30 second
Muscles worked: shoulders, chest, abdominal and thigh muscles.
10.Assisted pull up
This exercise is done with the help of gym machines. This is an effective exercise for reducing fat around your armpits.
How to do?
- Hold the handle of machine and put your one foot inside the band of the machine.
- Then lift your body up by bending your elbows. Hold on this position for 3 seconds.
- Then lower your body and repeat the steps.
Frequency: 8 to 10 repeats.
Muscles worked: neck, biceps, and chest and shoulder muscles.
Conclusion
To reduce your fat around the underarms, you can follow the above exercises and a healthy diet. Follow the recommended precautions and do exercises in a proper way to avoid adverse effects and have better results.