Armpit fat can be a real problem while wearing some particular styles including the summer fashions. A little underarm pouch can actually ruin the total look even if you maintain a great figure otherwise. The problem with armpit fat is that they are not gone easily. Even if you maintain a daily workout regime and you are quite cautious about what you eat, armpit fat can be difficult to loose; unless they are targeted specifically. Here we will tell you about a few exercises that you can add with your regular fat burning cardio training, diet modifications and habit changes in order to get rid of armpit fat quickly and effectively.
Diet modifications
It is wisely said “what you eat is what you look”. So, if you are planning to get that flab-free figure modifying your diet to a more body-friendly version is vital. Your regular diet should be well balanced with adequate but not overdose of carbs, fats and proteins. A perfectly healthy diet should include 55-60% carbs, 15-20% fats and 25-30% protein. Include lots of leafy vegetables and fruits in your diet to get the right amount of vitamins and minerals that your body needs. Stay away from fats, processed foods and control your daily intake of extra sugar.
Habit changes
One of the most essential changes in habit that you need to implement in your lifestyle to loose armpit fat and also to maintain an overall lean figure is avoiding heavy meals. You should divide your total intake of food into 5 short meals a day instead of taking 2 heavy meals. Drinking and smoking reduces the natural fat burning capacity of body leading to accumulation of extra fat in different body parts including the armpits. So, remove these two habits from your lifestyle. It is believed that green tea boosts the fat burning process of the body; hence replacing the multiple cups of coffee with green tea can be a good way to reduce fat.
Cardiovascular exercises
Cardiovascular exercises burns out the extra fat of your body. So, if you are trying to get rid of the flabby underarms daily cardiovascular exercises can be of great help. Cardio exercises increases blood circulation in the body and aids in rapid calorie burning including fat. Intense cardiovascular training for 20 minutes a day can be effective to reduce you overall body fat including armpit fat.
In order to target the armpit fat particularly you also need to include the following exercises into your daily regime
Push ups
Push ups are great exercise to tone your upper body. It works out the muscles of your back, shoulder, chest and arms. As the total area around the armpit is worked out rigorously during pushups, it helps extensively in reducing armpit fat. To do effective push ups follow the next steps:
- Lie in a plank position with your face down and body aligned from head to toe
- Place your hands at a position slightly wider than the width of your shoulder
- Legs should be extended back
- Bend the arms at elbow and lower body till it reaches 3 to 4 inches above the ground
- Now straighten your hands to get back to the earlier position
Start with a set of 3 for 5 repetitions and increase as you go.
Lying chest fly
This is another effective exercise to reduce armpit fat. Follow the next steps to perform effective Lying Chest Fly
- Lie on your back and raise your legs towards the ceiling
- Bend your knees at 90 degree angles and keep your lower back pressed on the mat
- Take two dumbbells of moderate weight in your two hands and open your arms till your elbows reach within 2-3 inches off the floor
- Now bring the arms back, over your chest while pointing the hands towards the ceiling
Begin with a set of 3 for 5 repetitions and increase as you go.
Bent-over reverse fly
As the name suggests this is another version of Lying Chest Fly and can be equally effective to burn armpit fat. The steps are:
- Stand with slightly bent knees and hold two dumbbells of moderate weight in your two hands with the palms facing front
- Bend forward from the hip joint and raise your arms to two sides while keeping your back flat
- Bring your arms back at the starting position by pushing your shoulder together
Start with a set of 3 for 5 repetitions and increase as you go.
Push-up rotation
Push-up rotation is ideal for working out your arm and back muscles. It can effectively burn out the armpit fat when done in the right way. The steps involved in push-up rotation are:
- Start in a plank position on the floor keeping your back straight and feet hip distance apart.
- Bend your elbows outward and take your upper body closer to the floor and hold for a fraction of second.
- Now rise up to the top push up position and as you go upraise one of your hands to the ceiling, keeping your body in a diagonal position.
- Hold the posture for a breath and then retract to your starting position and repeat with the other arm.
A set of 4 for 3 repetitions can be fine to start with.
Lateral plank walk
Another great exercise for your arms, hips and your back; this one also works out your shoulders giving nice toning effect to the upper body. The steps are:
- Start in plank position with your hands shoulder apart and feet together at the back.
- Balance your weight on your feet and cross your arms at the front. Your left arm should move right and the right arm should move to left.
- While crossing your arms, also move your left leg to left and right leg to right to place them wide apart.
- Finally get back to the plank position.
You need to start with 4 sets of 5 repetitions and increase as you go.
Resistance exercises
Resistance exercises involving the hands can be very effective in reducing armpit fat. You can easily grab a resistance band and try out different types of resistance exercises that make good use of your hands to get best results in reducing armpit fat. You can tryout the resistance exercises shown in the pictures above to get best benefits in reducing armpit fat.
