One of the most annoying issues 3 out of 5 women deal with is armpit fat. Whether it’s due to poor lifestyle, genetics, obesity, or maybe even muscle loss, it’s not something you’d like to have, especially in summer.
You can have the perfect body and still end up with this persistent localized fat, which just looks awful when you’re trying to dance or hold someone’s hand and it makes you feel uncomfortable and it makes you lose your self-confidence.
But nothing’s unachievable, and the same goes for this too.
We’ll give you the best advice possible to get rid of armpit fat and walk with the confidence you deserve to have once and for all.
Foods To Avoid To Prevent Armpit Fat
You have to quit some things to achieve the best possible results, and some of those things include these foods:
- All types of soda (yes, even diet)
- Energy drinks
- Sweets and pastries
- Dried fruit and vegetable juices
- Processed foods
- Fried foods and wafers
- Milk chocolate
- Milkshakes and ice creams
- Low-fat milk and yogurt
- Animal fat
- Cream cheese
- Canned food
And these are some of the best exercises you can do:
1. Arm Circles
Arm circles are gonna help you strengthen your arms and get rid of the armpit fat.
How To Do Arm Circles
Stand straight and start doing imaginary circles with your hands like in the picture.
Sets And Reps
3 sets of 10 reps, at least per day
2. Push-ups
Needless to say, push-ups are amazing for your arms. Just make sure you’re doing them regularly.
How To Do Push-ups
Push yourself off the ground while lying down while having your back fully straight. Only your palms and the tip of your toes are allowed to touch the ground. Go up and down without your chest to touch the ground.
Sets And Reps
2 sets of 10 reps
Do knee push-ups if toe push-ups are too difficult for you.
3. Wall Push-ups
If push-ups are just too much for you, then do wall push-ups. Same effect, but easier.
How To Do Wall Push-ups
It’s the same thing as doing push-ups, but onto a wall.
Sets And Reps
2 sets of 12 reps
4. Lying Chest Press
This exercise will have an amazingly fast effect on getting you rid of your armpit fat.
How To Do Lying Chest Press
Start off with some half a kilo weights and then increase with time. Just do what the picture above is showing you.
Sets And Reps
3 sets of 12 reps
5. Lying Chest Fly
This exercise is highly effective because besides toning your armpit muscles, it’s toning all of your body.
How To Do Lying Chest Fly
Your knees are gonna have to be at 90 degrees. Follow the steps on the image above.
Sets And Reps
3 sets of 10 reps
6. Standing ‘V’ Raise
Again, start with weights of half a kilo because you don’t wanna inflame your muscles, or God forbid pull a muscle. Start slow.
How To Do Standing ‘V’ Raise
Make sure you hold your lower back and back straight and knees firm. Then lift the weights like in the picture above.
Sets And Reps
3 sets of 12 reps
7. Shoulder Press
This is a super easy, but toning exercise that will get you the results in no time. Be persistent though.
How To Do Shoulder Press
Make sure you lower the weights under a 90 degree angle.
Sets And Reps
3 sets of 12 reps
8. Tricep Extension
Use a bottle of water (1.5 liter) or something that you’ll be comfortable with. Don’t push yourself too hard from the beginning, even with less weight, this exercise will have an effect.
How To Do Tricep Extension
Don’t lift the weight too much, just enough to feel that tightening in your muscles. Then lower it back again.
Sets And Reps
3 sets of 10 reps
9. Superman
Again, this exercise is not only toning your armpit muscles, but all of your body.
How To Do Superman
It’s really easy – lie down, lift your arms and your legs and hold the position. Then after a couple of seconds, lower them on the ground and then repeat.
2 sets of 5 reps
10. Back Row Pulls
You’ll shape your butt too with this exercise.
How To Do Back Row Pulls
Don’t use something that’s too heavy, just start small and make sure you’re persistent. Lift the weights to your breasts and then lower them back again.
Sets And Reps
3 sets of 10 reps