Reducing armpit fat is difficult for several reasons. You can't target fat loss in specific areas; instead, you lose fat evenly across your body. Genetics play a big role in where you store fat and how you lose it, and some people naturally store more fat in their armpits. Hormones, like estrogen in women, also affect where fat is distributed. Lifestyle factors such as diet, exercise, sleep, and stress levels influence fat storage and loss. As you get older, your metabolism slows down, and hormonal changes can lead to more fat storage, making it harder to lose fat in specific areas.
Here are seven effective exercises that can help tone the muscles around the armpit area and reduce overall body fat suggested by Mumbai-based fitness trainer Marcelle D’Souza.
Push-ups: Push-ups are a great compound exercise that works the chest, shoulders, and triceps, helping to tone the armpit area.
How to do it
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the floor.
- Push back up to the starting position.
How to do it
- Lie on a bench with a dumbbell in each hand.
- Hold the dumbbells at chest level with your palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Lower the weights back to the starting position.
How to do it
- Lie on a bench with a dumbbell in each hand.
- Extend your arms above your chest with a slight bend in your elbows.
- Lower the dumbbells out to the sides until your chest feels a stretch.
- Bring the dumbbells back together above your chest.
How to do it
- Sit on the edge of a bench or chair with your hands next to your hips.
- Slide your hips off the edge and support your weight with your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push back up to the starting position.
How to do it:
- Start in a forearm plank position.
- Push up onto your hands one at a time to transition into a high plank.
- Lower back down onto your forearms one arm at a time.
- Repeat, alternating the leading arm.
How to do it
- Start in a plank position.
- Bring one knee towards your chest, then quickly switch legs.
- Continue alternating legs at a fast pace.
How to do it
- Lie on your side with your legs straight and one forearm directly under your shoulder.
- Lift your hips off the ground, forming a straight line from head to feet.
- Raise your top arm straight above you.
- Hold the position, then switch sides.
Cardio workouts: Incorporate regular cardio exercises such as running, cycling, or swimming to help reduce overall body fat.
Healthy diet: Maintain a balanced diet rich in lean proteins, whole grains, fruits, and vegetables to support your fitness goals.
Consistency: Perform these exercises regularly, aiming for at least 3-4 times per week.
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