A friend of mine asked me to write this article because she wants to get rid of armpit fat and feel confident wearing sleeveless dresses. She believes she looks great in them, and I agree. Let’s work towards enhancing our beauty and feeling fabulous.
What is the Armpit?
The Armpit is a pyramid-shaped region located under the shoulder joint between the shoulder girdle and thorax.
Blood lymph vessels serving the arm travel through the armpit. There are more than 20 lymph nodes that help the immune system fight infection. In addition, the axilla (Armpit) has a high concentration of hair follicles and sweat glands.
The contents of Armpit (Axilla):
The axillary artery
The axillary vein
The brachial plexus
Lymph nodes
Fat
Which muscles do you need to exercise to lose your armpit fat?
: It contains three main muscles the teres major, teres minor and latissimus dorsi. The teres major is right under your shoulder, covering the smaller teres minor muscles. The latissimus dorsi extends from your back to your chest, wrapping around the underarm area.
Shoulder muscles
Thorax (Chest muscles)
Upper back muscles
Arm muscles
Let’s discover the top 5 exercises to help you reduce armpit fat. These exercises can be performed with weights or using just your body weight. If you opt for heavier weights, you’ll be able to build more muscle around your armpit area. Alternatively, you can use dumbbells weighing 1-3kg or rely on your own body weight to target and tone your armpit area
1. The number one Best Exercise to lose your Armpit fat is
the Push-up on your knees exercise.
Benefits of the Push-up with your knees exercise
Targeting multiple muscle groups, which are chest, shoulders, and triceps muscles, to increase upper body strength
Improve your posture, balance and core muscles
Give an excellent shape to your arms and chest
Enhance your cardiovascular system
Tips for the Push-up with your knees exercise
to lose your Armpit Fat
Put your palms flat on the ground with your arms straight
Keep your feet together with your back straight
Look down during your workout and make sure your spine is in line from your neck to your feet
Push down until your elbow is at a 90-degree angle
Inhale to push down and exhale to push up
3 sets of 10-20 Reps
2. The second-best Exercise to lose your Armpit fat is the Shoulder Circles exercise.
Benefits of the Shoulder Circles exercise
Toning your shoulders and arms muscles to lose your armpit fat
Working on your upper back muscles
Help to build upper body strength
Stabilise your shoulder joint
Give an excellent shape to your upper arms
Tips for the Shoulder Circles exercise
to lose your Armpit Fat
Stand or seated position with your feet shoulder-width
Engage your core and keep your back straight
Put your hands on both shoulders and turn your shoulders slowly to make a big circle
Make sure your body stays still and focus on where you are exercising
3 sets of 10-20 Reps
3. The third-best Exercise to lose your Armpit fat is the Chest Press exercise.
Benefits of the Chest Press exercise
Toning your chest and triceps muscle to lose your armpit fat
Bulk up your triceps muscles and chest muscle if using heavyweight
Improve your posture and reduce your back pain
Give an excellent shape to your chest and arms, and shoulders.
Tips for the Chest Press exercise to lose your Armpit Fat
Lying-down position with your feet on both sides in a comfortable position
Keep your back in an arch shape and your elbows at 90-degree when gripping the barbell or without weight (Starting position)
Concentrate on where you are exercising
Inhale when pressing down and exhale when pressing up
Relax your shoulders and neck during exercise
3 sets of 10-20 Reps
4. The fourth-best Exercise to lose your Armpit fat is the Chest Fly exercise.
Benefits of the Chest Fly Exercise
Toning your chest and triceps muscle to lose your armpit fat
Bulk up your triceps muscles and chest muscle if using heavyweight
Improve your posture and reduce your back pain
Give an excellent shape to your chest and arms, and shoulders
Tips for the Chest Fly Exercise
to lose your Armpit Fat
Lying-down position with your knees up or straight your legs
Keep your back in an arch shape
Your elbows are toward the ground, and your shoulders are parallel with your elbows when stretching your armpit
Concentrate on where you are exercising
Inhale when flying down and exhale when flying up
Relax your shoulders and neck
3 sets of 10-20 Reps
5. The fifth-best Exercise to lose your Armpit fat is the Shoulder Press & Arm Curl Combo Exercise.
Benefits of the Shoulder Press & Arm Curl Combo Exercise
Toning your shoulders and arms to lose your armpit fat
Strengthening your shoulders, arms, and upper back
Stabilise your shoulder and core muscles
Toning your arms and shoulders
Bulk up your biceps and shoulder muscles if using heavyweight
Improve your posture and reduce your back pain
Give an excellent shape to your arms and shoulders
Tips for the Shoulder Press & Arm Curl Combo Exercise
to lose your Armpit Fat
Stand or seated position with your feet shoulder-width
Engage your core, keep your back straight, and your movement always controlled
Your palms facing forwards and your elbows out to the sides and bent at a 90-degree angle (shoulder press)
Without leaning back, extend through your elbows to press above your head (shoulder press)
Keep your elbows close to your side torso and use your biceps to curl (Arm curl)
Inhale when bending your elbow and exhale when your muscle contracted on both exercise
3 sets of 10-20 Reps
You’ll need about 20-30 minutes to finish these armpit exercises by doing 3 sets of 10-20 repetitions each. You’ll be pleasantly surprised by the progress you’ll make if you commit to doing these exercises 5 times a week for an entire month.
You can check your calories, how much you need and how to calculate your target calories to manage your weight.
In addition, you can find how vital drinking water is, taking fibre, or checking other diet methods such as the keto diet, Mediterranean diet, intermittent fasting, dash diet, mind diet and paleo diet.
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