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Underarm fat might make it difficult to perform day-to-day tasks and find clothing that fits. You can't spot reduce the area with exercise, but a combination of cardiovascular exercise, strength-training moves that target the area and a low-calorie diet help you drop excess weight all over your body while toning your muscles at the same time. If you prefer to work out at home and avoid the gym, include moves that are ideal for working your underarms without any equipment. Talk to your doctor before beginning a new exercise routine.
Eat a variety of low-calorie foods from each food group. This includes fruits, vegetables, lean protein, whole grains and low-fat dairy. These foods satisfy hunger and ensure adequate nutrient intake while controlling calories. Reducing your calorie intake allows you drop weight, including in your underarms, without any special equipment. Avoid frozen meals, fast food, candy, soda, chips, cake and processed snacks, which are too high in calories to be conducive to weight loss.
Engage in at least 150 minutes of cardiovascular exercise each week. Spread the time out to keep your metabolism going. This contributes to fat loss and allows your underarm muscles to show. Walking and dancing are good options that don't require equipment.
Do at least 12 pushups, two or three times each week. This move targets the muscles in your underarm and can be done without equipment. To do a pushup, start on your hands and knees, hands under your shoulders and knees at hip height. Bending your elbows, lower your upper body toward the ground. Push upward to complete one pushup. Raise your knees off the ground to increase the challenge to your underarms.
Include at least one set of 12 arm circles, two or three times per week. This move works the muscles under your arm and is ideal for slimming the area. To do the exercise, stand with your feet about hip-width apart and extend your arms out to the sides at shoulder height. Rotate your arms forward to complete 12 circles. Stop and rotate your arms backward 12 times to finish one set.
- At a pace of one set of 12 repetitions, two or three times each week, you'll notice results in two or three weeks, according to MayoClinic.com.
- As you gain strength and endurance, add additional sets to your routine to prevent plateaus in your arm routine.