Best workout plan to lose armpit fat within 4 weeks
The Armpit is the body part that lies immediately under the joint where the arms connect with the shoulder. It is also referred to as the underarm. When there is an accumulation of too much fat in this area, the weight has to be reduced all over – so as to ensure fast loss of fat from the armpit. As it is not possible to lose fat from the armpit only, when you start working out, you might not immediately find a reduction in your armpit fat. However, it will eventually come off.
While armpit fat might not be as stubborn as – say thigh or abdominal fat – it can make you look bad when you wear sleeveless dresses. You have to reduce your intake of dietary calories, burn more calories through workout and physical activities and do more to reduce underarm fat.
Best Exercises to Remove Fat From Armpits
These are some great workouts that can help you to lose fat from the underarm area within 3-6 weeks. Most of these exercises can be done at home with dumbbells only. You can take down armpit and underarm fat by doing this workout 20 minutes a day.
Hindu Pushups
This is one of the best exercise to lose that unwanted armpit fat and underarms fat. You can get your arms into great shape very quickly, given that you can engage your whole body into the workout. It can be made a compound movement, and it is possible to target all the primary muscle groups – that of the arm, as well as the abdominals, hips, shoulders, chest, back and legs.
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Spiderman Push Ups
These can be carried out with the hands placed beneath the armpits and keeping the body straight as well as elevated in the air. You have to keep the feet placed hip-width apart. Try to squeeze the abs and keep the back flat.
As you inhale, lower your body. Elevate the left floor from the floor and try bringing it towards the head while rotating the shoulders to your left. Look at the knees. Hold the posture for 2 seconds. Breathe out and put back the foot down while rotating the body at the same time back to a straight position. Resume your previous position of push-up. Repeat the workout on your right side by moving your body lower and rotating the same to the right while picking your right foot up and bringing the right knee to the direction of the head.
Chin ups / Pull-ups
You have to use the strength of your upper body to be able to do these, without any ‘kipping’ or swinging. This workout primarily targets the lat muscles located in the back, as well as many other muscles that assist them. Pull-ups are just like chin-ups, with the hand grip being the main difference. In Pull-ups, the palms have to face away from you. In chin-ups, your palms have to face you.
Mountain Climbers
You need to execute these by putting your hands over the floor, a little wider than that of the shoulder. Stand on forefeet and keep a leg ahead, bent beneath the body. Stretch back the other leg. When you hold your upper body in position, alternate the positions of the leg by pushing up the hips. You should extend the front leg to the back and pull the hind leg forward beneath your body. You may also carry out this exercise in a “cross-body” style.
Weight training
This kind of exercise is particularly useful for the purpose of toning the muscles. You need to follow a healthy diet and perform weight training every week to witness a reduction in the amount of body fat. The more you lose weight from the body, the more you will be able to reduce underarm fat. But you have to do more than this to achieve better results. You may use a 3 – 6 kg weight for toning your triceps. You can perform:
Kickbacks For Triceps
Try to find a bench or a strong source of support. Put your knee over it and move ahead, to align your head and shoulders with the hips. While doing this, support the bench with your left hand. Next, hold a dumbbell in one arm and move it to the direction of the upper arm as well as backwards.
This should be done keeping the arms in alignment with the floor, and having the palms face upwards. Once you have done this, bring the elbow near to the same posture as before. Bring your dumbbell back to the position you started with. The same process should be repeated 8 – 10 times, and also with the alternate arm.
This is one of the best exercise to target armpit fat directly and cut down the fat from your underarms.
Reverse Curls For Biceps
Hold dumbbell / barbell in both hands. Maintain the same arm posture as you do in forward curls. Next, bring back the arms so that the elbows face your back. The wrist should also come to your chest level. Hold the posture for a second and then try to move your arm to the backside. The same should be done with the other arm. For each arm, repeat the process for 8 times.
While, weight lifting is recommended for losing underarm fat, you have to realize that it is always important to begin with minimal weight and then raise to what you consider to be the best weight in your case. To lose underarm fat, it is recommended that you try light weight repetitions in more numbers instead of heavier weight repetitions in less numbers.
Things to Remember While Exercising For Underarm Fat Loss
Every week, try to train for 4 times at least. Two of your training sessions should be based on resistance training. The Mayo Medical center states that resistance training assists not only with muscle building but can also boost your metabolism, burn more calories consumed and speed up weight loss.
The other two sessions should comprise of coronary heart training. You have to perform any cardio exercise that is appropriate for you, such as cycling, boating, running or any other sports activity. You have to try spending about 1 hour in doing the same. By the time you complete this, you must be worn out of energy but assured of having started effective fat loss from all over the body – including the armpit region.
