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Underarm fat can affect people of all sizes, weights, and ages. There can be multiple factors for fat in the underarm, including excess fat in the body, genetics, hormonal changes, lymphedema, and more. This fat can rise up and is seen when wearing tight clothes.
There is often a misconception that you can target and reduce fat in a specific area, also known as spot reduction. However, that's not possible, so you should focus on reducing overall fat percentage of the body through the amalgamation of strength training and cardio exercises.
We have curated a list of the best and most effective exercises you can include in your workout routine to reduce underarm fat.
Best Exercises to Reduce Underarm Fat
The following five exercises can work your shoulders, back, upper arms, and chest. They can maximize the toning of the upper body and reduce underarm fat. So. let's get started:
1) Triceps Press
Triceps presses are among the best exercises to not only reduce underarm fat but also tone the arms. This exercise can help build strength in the chest and triceps.
How to do it?
- Grasp a dumbbell with both palm,s and assume a seated position on the bench.
- Raise your arms over your head.
- Bring the weight behind your head by bending your elbows and keeping your upper arms still.
- Return the weight back above your head. Repeat.
2) Chest Press
Chest press provide numerous benefits, like reducing underarm fat, building upper body strength, enhancing muscular endurance, and more.
How to do it?
- Start off by assuming a lying position on the bench, and grasp the dumbbells in both palms to position them beside your shoulders, with elbows open sideways.
- Drive the dumbbells towards the ceiling till the arms are completely straight.
- Bring them back to their starting position. Repeat.
3) Bench Dip
Bench dips are a highly versatile exercises that can be done without requiring any gym equipment. They can be done from the edge of a bench, chair, or sofa. This exercise can help reduce underarm fat by maximizing toning of the upper arms.
How to do it?
- Assume a seated position on the edge of a bench or chair, with your hands positioned beside your hips.
- Grab the edge of the chair or bench with both palms. Take yourself off the bench with your knees bent at 90 degrees and the soles of the feet pressed onto the ground.
- Bring your body towards the ground by bending your arms so that the upper arms are parallel to the ground.
- Bring your body back to its starting position by pressing onto your arms. Repeat.
4) Inchworm Exercise
It can help in both stretching the posterior chain and reducing underarm fat by targeting the muscles of the shoulders and upper arms. This exercise can also help in building strength.
How to do it?
- Start off in a straight standing position with arms raised over your head and parallel to each other.
- Bring your palms to your feet by keeping your knees straight and core engaged.
- Walk your hands to the front till you're in a high plank position.
- Reverse the movement, and bring your hands to your feet and get back to the standing position.
- Repeat.
5) Bicep Curl
Bicep curls are one of the most basic freeweight exercises you can do to maximize toning of the upper arms and reduce underarm fat. It can also help in building the strength of the arms and shoulders.
How to do it?
- Start off in the tall standing position, with your feet apart at hip distance and core muscles engaged.
- Grasp a pair of dumbbells in both hands, with the arms by the sides and palms facing the front.
- With the upper arms still, bring the weight to your shoulders by bending your elbows before bringing them back to the starting position.
- Repeat.
Bottom Line
The aforementioned exercises are some of the most effective if you want to reduce underarm fat. As mentioned above, spot reduction is nothing more than a misconception, so you should focus on a more effective approach to reduce overall fat.
The above exercises can target the muscles of the upper body, including the back, shoulders, upper arms, and chest. They can also help in toning and sculpting the upper body.
