Armpit fat is a common problem in women, which immediately catches the eye. To get rid of fat folds in the armpits, you need to adhere to proper nutrition and tone the muscles. I have prepared for you excellent exercises that will not only help you remove fat from your armpits, but also tighten your chest.
Weight training works best on problem areas, and also helps to make the body embossed. The workout includes dumbbell exercises that strengthen the muscles of the upper body and also promote weight loss due to the high calorie expenditure.
The workout is suitable for both beginners and advanced. Beginners can take 0.5-1 kg dumbbells or water bottles, advanced can use 2-2.5 kg (weight of one dumbbell). It is not necessary to take a large weight of dumbbells, it is better to increase the number of repetitions or approaches.
How to get rid of armpit fat in 2 weeks
1. Arms spread in front of you
This exercise is good not only for armpits, but also for arms, broadest muscles of back, and will tone pectoral muscles, outlining beautifully decollete area.
Stand up straight, grab the dumbbells with a neutral grip. Spread your straight arms apart, holding the dumbbells vertically. Now bring your arms together in front of you so that the dumbbells are almost touching. At the extreme point, bring your shoulder blades together, stretching the pectoral muscles.
How much to do: 12 arm extensions.
2. Standing chest press
This exercise engages the pectoral muscles, helping to remove fat from the armpits by improving muscle tone in this area.
Stand up straight, grab the dumbbells with a reverse grip and bend your arms at the elbows. Press your elbows against your body, bending angle should be slightly less than 90 degrees. In the starting position, bring your shoulder blades together. Straighten your arms, pushing them forward with palms facing up. Bring your elbows toward your body, returning to the starting point.
How much to do: 12 presses.
3. Lift arms over sides
It will help you to strengthen back and arm muscles, lose weight in shoulder area, as well as tighten armpit area and lift your chest.
Grab the dumbbells in a reverse grip, turning palms outward, hands down. Lift your arms up through the sides until they are parallel to the floor. At the lower point, the arms may go slightly behind the back. When lifting, use your back muscles, not your biceps muscles, so that the whole shoulder girdle gets the load, not just your arms.
How much to do: 12 arm lifts.
4. Backward Bent Over Reverse Grip
The reverse grip pull will help you lose fat around the armpits at home because it engages the chest, back and arm muscles, speeding up blood flow and promoting fat burning in the upper body.
Grab the dumbbells in a reverse grip with your palms facing forward. Bend your knees slightly and bend forward without rounding your back. Bend your arms at the elbows, pulling the dumbbells to the body, bring your shoulder blades together, bringing your elbows back. Then straighten arms, returning to the starting position.
How many to do: 12 presses.
Boxing provides not only power, but also cardio workout, which increases oxygen consumption and stimulates fat burning, including the armpit area.
Standing straight, grab the dumbbells with a neutral grip and bend your arms at the elbows. Press your elbows against your body and then straighten your arms one by one, performing straight punches. When straightening your arms, don’t forget to supinate your wrist, which will help you perform the exercise more effectively.
How much to perform: 16 hand strokes in total.
6. Lying down squeeze
It strengthens pectorals, tones biceps and triceps, forming a beautiful shoulder line, tightening armpit area and contributing to arm slimming.
Grab the dumbbells with a straight grip and lie on the floor with your knees bent. Bend your arms at right angles in the elbows, then squeeze the dumbbells up while straightening your arms. Move your elbows out to the sides at a 90-degree angle to engage the pectoral muscles as much as possible.
How much to do: 12 hand presses.
The arm-lifts not only strengthen the chest muscles, but also stretch them, speeding up the metabolic processes in this area, which allows you to remove fat from the armpits and raise the chest.
Lying on your back, grab the dumbbells with a neutral grip and raise your arms up. Keep your arms slightly bent at the elbows, which will reduce stress on the joints. Spread your arms apart, stretching your pecs, and then return to the starting position, nearly touching the dumbbells at the end point.
How much to do: 12 arm expansions.
8. Arm rotations while lying down
This exercise strengthens shoulder joints and the muscles that surround them, toning up the biceps, triceps, broad back and pectorals, which are key to the armpit problem area.
Lie on your back, grab the dumbbells with a neutral grip and spread your arms apart. Bend your arms slightly at the elbows and perform shoulder joint rotations with small amplitude. During the rotations, raise your arms upward for comfort.
How much to perform: 12 rotations forward, then 12 rotations backward.
The pullover is aimed at working the triceps and the inside of the arms, but it also connects the lower part of the pecs, which are responsible for the beautiful armpit area.
Remain in the same position, grab the dumbbells with a neutral grip. Lift your arms up, connecting the dumbbells with each other. Place your straight arms behind your head so that the dumbbells touch the floor, then return to the starting position.
How many repetitions: 12 repetitions.
10. Reverse grip extensions
In addition, this exercise engages the biceps, triceps and pectoralis muscles, helping you remove fat around the armpits at home and build a beautiful shoulder.
Lie on the floor and grab the dumbbells in reverse grip, palms up. Raise your arms in front of you and then spread them apart, lowering them down as much as possible. Your elbows should be slightly bent. While moving apart, focus your attention on the inside of your arms and pectoral muscles.
How much to do: 12 arm extensions.