Top Exercises for Losing Underarms/Armpits Fat

Discover effective exercises to lose underarm fat. Get a complete workout plan and tips on combining exercises for best results.
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Tricep Dips

 

Place your hands shoulder-width apart on a stable chair or bench. Slide your buttocks off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to reduce the joint pressure. Slowly lower your body towards the floor by bending your elbows to a 90-degree angle. Push through your palms to return to the start position. Perform 10-15 repetitions, ensuring your shoulders stay close to each other and your back against the chair throughout the exercise.

Push-Ups

 

Begin in a plank position, placing your hands slightly wider than shoulder-width apart on the floor. Keep your body in a straight line from head to heels. Lower your body until your chest nearly touches the ground, keeping your elbows at a 45-degree angle to your torso. Push back up to the starting position. Perform 10-15 repetitions, ensuring a controlled motion and strong core engagement.

Arm Circles

 

Stand or sit up straight with your feet shoulder-width apart. Extend your arms out to the sides at shoulder height, creating a straight line from fingertip to fingertip. Make small circles with your arms, gradually increasing the circle size. Continue for 1 minute, then reverse the direction. This exercise targets the shoulder muscles and helps tone the upper arms.

Plank To Push-Up

 

Start in a forearm plank position, keeping your body straight and core engaged. One hand at a time, press into a raised push-up position. Lower back to the forearm plank position one arm at a time. Alternate arm movements and perform 10-12 repetitions per side, focusing on maintaining a steady core and smooth transitions.

Overhead Tricep Extension

 

Hold a dumbbell with both hands, extending your arms overhead. Keep your elbows close to your head and your upper arms stationary as you lower the weight behind your head by bending your elbows. Return to the starting position. Perform 10-15 repetitions, focusing on squeezing the back of the arms at the top of the movement.

Side Plank

 

Lie on your side with your legs straight, bracing yourself on your lower arm. Lift your hips so that your body forms a straight line from head to feet. Hold this position for 20-30 seconds, then switch to the other side. This exercise engages the entire core and tones the stabilizer muscles, including those under your arms.

Wall Push-Ups

 

Stand arm's length away from a wall and place your palms on it, shoulder-width apart. Keep your body in a straight line and bend your elbows to bring your chest towards the wall. Push back to the starting position. Perform 15-20 repetitions, maintaining control and proper form to target the chest and triceps effectively.

Reverse Fly

 

Bend forward at your hips, keeping your back straight and knees slightly bent. Hold a dumbbell in each hand with your palms facing each other. Keeping your elbows slightly bent, lift the weights to shoulder height, squeezing your shoulder blades together. Lower the weights back to the starting position. Perform 12-15 repetitions, ensuring controlled movements throughout. This exercise engages the upper back and rear shoulder muscles.

Plank Shoulder Taps

 

Start in a high plank position, keeping your body straight. Tap your left shoulder with your right hand, then return to the plank position. Tap your right shoulder with your left hand. Continue alternating for 20-30 seconds. This exercise engages the core and stabilizes the muscles under your arms, improving shoulder stability.

Chair Pose Strength

 

Stand with your feet together and lower your body into a squat position while extending your arms above your head. Keep your chest lifted and lower your hips as if sitting back into a chair. Hold this position for 20-30 seconds. This yoga-inspired exercise engages the entire body with an emphasis on the back and arms, enhancing muscle tone and strength.

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How to Combine Exercises for Losing Underarms/Armpits Fat

 

Tricep Dips and Push-Ups

 

  • Combine Tricep Dips with Push-Ups by performing them in sequence to target the triceps and chest. Start with 10-15 tricep dips immediately followed by 10-15 push-ups. This combination ensures continuous engagement of your upper body muscles, enhancing endurance and strength.

 

Arm Circles and Reverse Fly

 

  • Perform Arm Circles before Reverse Fly to activate and warm up your shoulder muscles. Initiate with 1 minute of arm circles (30 seconds in each direction) and follow with 12-15 reverse fly repetitions. This sequence primes your shoulders and upper back for more targeted muscle engagement.

 

Plank to Push-Up and Plank Shoulder Taps

 

  • Integrate Plank to Push-Up with Plank Shoulder Taps for an intense core and arm workout. Begin with 10-12 plank to push-up repetitions per side, then transition into 20-30 seconds of plank shoulder taps. This combination targets core stability, shoulder strength, and overall endurance.

 

Overhead Tricep Extension and Wall Push-Ups

 

  • Use Overhead Tricep Extension followed by Wall Push-Ups to connect upper arm and chest exercises. Perform 10-15 overhead tricep extension repetitions, and then proceed to 15-20 wall push-ups to maximize muscle activation and fatigue the targeted areas.

 

Side Plank and Chair Pose Strength

 

  • Pair Side Plank with Chair Pose Strength to fortify core and arm strength. Begin with a 20-30 second hold on each side in the side plank, then transition into chair pose for 20-30 seconds. This combination builds both static and dynamic muscle endurance.

 

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Best Week Plan for Losing Underarms/Armpits Fat

Day 1: Upper Body Focus

 

  • Push-Ups: 3 sets of 12 reps
  • Tricep Dips: 3 sets of 10 reps
  • Arm Circles: 3 sets - 1 minute each direction
  • Wall Push-Ups: 3 sets of 15 reps

 

Day 2: Strength & Stability

 

  • Plank Shoulder Taps: 3 sets of 30 seconds
  • Reverse Fly: 3 sets of 12 reps
  • Overhead Tricep Extension: 3 sets of 10 reps
  • Side Plank: 3 sets - Hold for 20 seconds each side

 

Day 3: Active Rest & Yoga

 

  • Chair Pose Strength: 3 sets - Hold for 30 seconds
  • Light walking or activity of choice for 30 minutes

 

Day 4: Core & Combination

 

  • Plank To Push-Up: 3 sets of 10 reps per side
  • Push-Ups: 3 sets of 10 reps
  • Tricep Dips: 3 sets of 12 reps
  • Arm Circles: 3 sets - 1 minute each direction

 

Day 5: Cardio & Core

 

  • 30 minutes of cardio activity (brisk walking, jogging, cycling)
  • Plank Shoulder Taps: 3 sets of 20 seconds
  • Side Plank: 3 sets of 30 seconds each side

 

Day 6: Upper Body Endurance

 

  • Wall Push-Ups: 4 sets of 20 reps
  • Overhead Tricep Extension: 3 sets of 12 reps
  • Reverse Fly: 3 sets of 10 reps
  • Arm Circles: 3 sets - 45 seconds each direction

 

Day 7: Recovery & Flexibility

 

  • Light stretching routine focusing on arms, shoulders, and back
  • Optional light yoga session or meditation

 

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