Strengthening your upper arms and the area around your armpits with specific exercises will strengthen your muscles. But losing underarm fat isn’t just about lifting weights.
There is a misconception that you can only reduce fat in one part of your body. This concept is often referred to as “point reduction”.
Most studies show that this technique is ineffective. For example, a 104-person study found that a 12-week resistance training program focused on the arms increased overall fat loss with less effect on specific areas.
A more effective way is to focus on total weight loss. You can do this by incorporating cardiovascular and strength exercises into your routine.
Here are 10 exercises that target your arms, back, chest, and upper shoulders. You can combine them with other exercises, including cardio, for a complete workout program. Some of these exercises require no equipment, while others use minimal equipment.
- Push
This exercise works multiple muscles in your upper arms, shoulders, and chest at the same time.
Start from the floor. Place your hands slightly wider than your shoulders.
Place your head down.
Extend your legs behind you so that you are on your toes.
Lower your body to the floor with your hands and come up.
Repeat several times.
- Cow and cat
This is a yoga pose that lengthens your body and focuses on your back and chest.
Props: yoga mat
Get on all fours on a yoga mat. Your hands should be under your shoulders and your knees should be under your hips.
Exhale and arch your back (cat pose). Lower your head to align with your spine.
Then, as you inhale and “lift” your chest up, curl your back and stomach toward the floor (cow pose) and lower your midsection.
Move between the two positions as you take a deep breath, then exhale.
Repeat several times.
- Downward facing dog
Downward Facing Dog is a yoga pose that targets the arms, back, glutes, hips, and legs.
Props: yoga mat, towel
Begin by kneeling in the center of the mat.
Next, place your hands on the mat in front of you, shoulder-width apart, and move to your hands and knees (and the original cat-cow position).
Clasp your arms, straighten your legs, and slowly raise your hips toward the ceiling.
Straighten your legs and stretch your toes for stability. Allow your weight to shift back into your hips, legs, and arms.
Your head should be in line with your spine. You will have a triangle shape.
If you can, hold this position for a few minutes and slowly come out of the position by reversing the movement that created downward facing dog.
You may feel your hands slowly slide as you push into the yoga mat. If your palms contribute to sweat, having a small towel nearby can help.
- Press the triceps
The triceps is a muscle located in the upper part of the arm. You can tighten this muscle in several ways. One is through the triceps press.
To do this exercise, you need something as simple as a dumbbell or a can.
Cane: a weight that fits your hand
Holding a weight in each hand, sit on a chair and raise your arms above your head.
Bend your elbows and lower the weight behind your head as far as possible.
Lift the weight above your head.
Start by doing two sets of 10-15 reps. Rest about 10 seconds between sets.
