10 Exercises to Lose that Unwanted Underarm Fat

Many people like to wear their sleeveless outfits during the summer. Unfortunately, this exposes a problem that many of us would rather not deal with: unsightly underarm fat. 

If you are tired of hiding your arm at all times because you don't want others to see it, then try these 10 exercises to lose that unwanted underarm fat!

Causes Of Underarm Fat

The fat under your arm might be uncomfortable and unsightly, but it is often difficult to get rid of and sometimes not even possible. Here are some of the reasons why you might have underarm fat:

Genetics

Some people are genetically predisposed to having a higher percentage of body fat in the arms and legs. This is especially common among women, and their genetics do not change over time or with dieting.

Hormones

It might not have anything to do with what you are eating or how much, but your body fat percentage can be influenced by hormones. 

Many women find that their underarm fat increases during pregnancy and while taking birth control pills. Stress can also cause the stress hormone cortisol to increase, so some people notice an increase in arm fat when they are under a lot of stress.

Your age

As people get older, it is common to develop more body fat, which can happen in the arms. You might find that your underarm fat decreases after menopause for some women, or you may notice that their percentage of body fat increases with age.

Lifestyle

You might be surprised to learn that the way you live your life can influence how much underarm fat you have. 

Those who are more sedentary tend to carry excess weight in general, which means they may also find their arms larger than normal. Smoking cigarettes can cause you to lose muscle mass, especially if someone is a long-time smoker. Your sedentary lifestyle can also cause you to carry weight in your arms and legs.

Can Underarm Fat Be Removed?

Underarm fat can be removed by liposuction or by using different types of machines. Most people can get rid of their underarm fat, but it will return if they gain weight again and eat poorly.

Losing weight is often difficult, especially when trying to lose that extra body fat in the arms, which means many people need help from a medical professional.

On the other hand, exercise can also be helpful for losing arm fat, and there are many different types of exercises you can do to lose unwanted underarm fat.

10 Best Exercises For Underarm Fat

Wait no more! Here are ten of the best exercises to reduce arm fat:

Dumbbell Tricep Kickback

Hold a dumbbell in each hand and keep your upper arms close to your torso. Your elbows should be pointing down towards the ground with your palms facing forward. Exhale as you extend both arms out at an angle behind you until your arms are straight and the dumbbells touch your back. 

Inhale as you return to starting position and repeat for one set of ten repetitions three times a week at first, then eventually work up to five sets with heavier weights.

Check this video to learn how to do the exercise:

Dumbbell Bicep Curl

Hold two dumbbells in each hand with palms facing forward. Sit on the edge of a chair with your feet flat on the floor and shoulder-width apart while keeping your back straight. 

Tighten core muscles, then curl both dumbbells up towards shoulders while exhaling, hold for one second at the top position, inhale as you lower weights to starting position under control until arms are fully extended but not locked. Repeat for one set of ten repetitions three times a week.

For  more details, check this out:

Tricep Dips

Sit on the edge of a chair, bench, or exercise ball with palms down and fingers are facing forward. Straighten your legs out in front while resting your weight on your hands, then lean back slightly until you feel the tension in the muscles in your arms to keep them straight. 

Exhale as you bend your elbows and lower body towards the floor until your arms are at a 90-degree angle, inhale as you straighten your arms to return to the starting position. Repeat for one set of ten repetitions three times a week.

Check this video to know more about this exercise:

Pushups

Start on all fours with hands shoulder-width apart, then exhale as you slowly lower your chest towards the floor until your arms are at a 90-degree angle, inhale as you straighten your arms to return to the starting position. Repeat for one set of ten repetitions three times a week.

See this amazing video to know about the benefits of pushups:

Tricep Extension

Attach an exercise band around something sturdy and hold one end in each hand, ensuring the band is taut. 

Extend your arms out in front of you at shoulder height while keeping elbows tucked into sides, exhale as you bend your elbows to lower the band behind your head until your arms are straight but not locked, inhale as you return back to starting position. Repeat for one set of ten repetitions three times a week.

To properly do this, watch this video:

Lateral Raise

Hold a dumbbell in each hand with palms facing back towards you. Keep your elbows slightly bent and raise both arms out to the side until they are parallel with the floor. Exhale as you lower them back down under control to starting position. Repeat for one set of ten repetitions three times a week.

Learn how to do this exercise by checking this:

Pushups With Rotation

Start on all fours with hands shoulder-width apart, inhale as you slowly lower your chest towards the floor until your arms are at a 90-degree angle while exhaling and rotating your torso to the right so that your right elbow touches outside of the left thigh. Inhale as you return back to starting position while keeping your hips raised, then repeat for one set of ten repetitions on each side.

For you to know how to do this exercise perfectly, check this out:

Dumbbell Front Raise

Hold a dumbbell in each hand with palms facing back towards you while standing tall with feet hip-width apart and knees slightly bent. Exhale as you raise both arms out to the front at shoulder height until they are parallel with the floor while keeping elbows tucked into sides. Inhale as you lower them back down under control to starting position. Repeat for one set of ten repetitions three times a week.

Learn how to do this exercise:

Bicycle Crunch

Sit on the floor with knees bent, hands lightly behind the head, and exhale as you simultaneously lift both feet off the ground while bringing your left knee towards the right elbow by rotating the torso to fully contract the abdominal muscles. Inhale as you return back to starting position and repeat for one set of ten repetitions on each side three times a week.

To know the benefits of this exercise to your body, check this:

One-Legged Bridge

Lie flat with arms at sides, knees bent, and feet hip-width apart, then exhale while lifting hips up towards the ceiling until your body forms a straight line from shoulders to knees. 

Squeeze your glutes and contract core muscles, then inhale as you return back to starting position with hips, keeping feet on the floor throughout the movement. Repeat for one set of ten repetitions three times a week.

See how this exercise works by watching this:

Healthy Diet For Underarm Fat

It is not enough to perform exercises to lose underarm fat. The key is also maintaining a healthy diet for weight loss. Eat fruits and vegetables that are rich in vitamins and minerals. 

Drink plenty of water to flush out toxins from the body, eat lean proteins, avoid processed foods as much as possible, don't forget to take your vitamins daily, and eat healthy snacks such as yogurt, fruit, and nuts in between meals.

But remember, underarm fat will not make you less sexy and beautiful,  and it will not stop you from reaching your weight loss goals. If you want to get rid of underarm fat for good, start working on it with these exercises!