Accumulation of fat in the underarm area is a common concern for many women. However, there are now many exercise methods to reduce arm fat. If you don't know where to start, you can explore the following 10 exercises to achieve firm, toned arms and effectively reduce underarm fat.
There is a misconception that by doing a specific exercise, you can reduce fat in a particular area of the body. For example, doing abdominal exercises will reduce belly fat, thigh exercises will reduce thigh fat, and push-ups will reduce arm fat. However, most studies indicate that this belief is incorrect. A study conducted on 104 people who performed arm exercises for 12 weeks measured overall body fat and underarm fat. The results showed that exercise increases overall fat reduction rather than just reducing fat in specific areas. The amount of fat reduced under the arms was not significantly different from neighboring areas. Along with many other studies, it can be concluded that exercises do not help reduce fat in a specific part of the body (such as the abdomen, buttocks, thighs, etc.) but have a whole-body effect. If fat is reduced, it will be evenly reduced across all areas of the body.
Therefore, if you want to reduce arm fat, the exercises do not necessarily have to be just weight lifting. Combined exercises targeting multiple parts such as the arms, back, chest, shoulders, etc., will be more effective. They not only firm up the upper body by strengthening the muscles but also help with overall weight loss and improve cardiovascular health. Here are 10 combined exercises you can do at home to reduce underarm fat specifically and achieve comprehensive weight loss.
1. Push-ups
Push-ups engage multiple muscles simultaneously, including the arms, shoulders, and chest. This exercise not only helps reduce back and arm fat but also aids in overall weight loss. Studies have shown that regular push-ups can significantly reduce the risk of cardiovascular disease. Another advantage is that push-ups can be done anytime, anywhere, without the need for additional equipment or tools.
Push-ups are performed as follows:
Place your hands on the floor, wider than shoulder-width apart, with your head looking straight down.
Extend your feet back so you are on your toes. Keep your legs straight, or use your knees if you can't fully extend your legs. Lift your hips to create a straight line from your shoulders to your heels, with your hips neither too high nor too low. Tighten your abs and glutes, and keep your face looking straight ahead.
Slowly bend your elbows to lower your body. Then push yourself back up to the starting position.
Remember the breathing principle: inhale as you lower yourself and exhale as you push yourself up. Incorrect breathing can make you tire quickly and reduce the effectiveness of the exercise.
2. Cat Pose
The Cat Pose is a yoga move that directly impacts the back and chest, helping to relax and warm up the body. Regular practice also strengthens the shoulders and wrists, making them more flexible.
The Cat Pose is performed as follows:
Use your hands and knees to create a four-legged position on a yoga mat.
Keep your posture straight, with your hands shoulder-width apart, knees hip-width apart, and arms perpendicular to the floor. Look straight ahead.
Exhale and arch your spine into a dome shape.
Then inhale, bring your chin towards your chest, tuck your head towards your navel, and arch your back upwards as much as possible. Breathe deeply and hold the pose for a few breaths.
Slowly exhale and return your body to the starting position. Repeat the movement a few times.
3. Downward Facing Dog
This is a popular yoga pose. It helps stretch the spine, shoulders, and ligaments, aiding in relaxation and contributing to the reduction of underarm fat and overall body fat with regular practice. The Downward Dog Pose is performed as follows:
Start in the Child's Pose: kneel in the middle of the mat, press your knees together, and let your buttocks touch your feet. Exhale and slowly place your torso on your thighs, with your forehead touching the mat.
Exhale, spread your knees hip-width apart, bring your feet together, and place your hands in front of you. Use the strength of your arms to slowly push your body up, straightening your legs. Your body will form an inverted V shape, known as the Downward Dog Pose. You can adjust your feet and spread your toes to help maintain the pose for a few minutes, breathing evenly.
Slowly move out of the pose by reversing the initial movements.
4. Triceps Press
The triceps are muscles in the upper arm. You can firm these muscles and reduce arm fat with the following exercise:
Sit on a bench and hold a weight in each hand (choose a weight that is appropriate for you).
Bend your elbows to lower the weights behind your head until your forearms touch your upper arms.
Use your triceps to lift the weights back over your head.
Perform 2 sets, with each set repeating the movements 10-15 times. You can rest for about 10 seconds between sets.
5. Triceps Extension
This exercise is similar to the triceps press mentioned above, but the difference is that you perform it on the floor or a bench instead of sitting on a chair. The exercise is performed as follows:
Lie on your back on a flat bench, holding a pair of dumbbells. Keep the weights over your shoulders, level with your head. Bend your elbows so that your arms form a 90-degree angle with your elbows pointing towards the ceiling.
Lift the weights until your arms are fully extended, then bend your elbows back to the starting position.
Make sure to choose weights that are appropriate for you. Weights that are too heavy can cause incorrect form and increase the risk of injury
6. Chest Press
This exercise helps engage multiple upper body muscle groups, such as the pectoral muscles, anterior deltoids, trapezius, triceps, elbows, back, abs, and hips. Proper technique will help develop the chest muscles, making the chest fuller and the arms stronger, reducing arm fat. You will need a bench and some appropriately weighted dumbbells to perform this exercise.
The steps for the chest press are as follows:
Lie on your back on the bench. Hold a dumbbell in each hand with an appropriate weight.
Extend your elbows to the sides, forming a 90-degree angle.
Next, straighten your arms to lift the weights.
Then extend your elbows to return to the starting position.
Perform 2-3 sets, with each set consisting of 10-15 repetitions.
7. Bicep Curl
This exercise targets the arms. Regular practice will help women reduce arm fat and achieve firm, toned arms. Perform this exercise as follows:
Stand or sit, holding a dumbbell in each hand, with your feet shoulder-width apart.
Slowly bend your elbows and bring the weights towards your shoulders.
Then lower the weights back down towards the ground. Repeat the movements multiple times.
8. Bench Dip
This is a fairly simple exercise that you can do anywhere, from the edge of a sofa or bed to specialized benches in gyms. The exercise is performed as follows:
Place your hands on the bench and your feet on the floor.
While gripping the edge of the bench, move your body off the bench with your knees bent and feet together. Lower your body until your upper arms are parallel to the floor.
Use your arms to slowly lift your body up. Repeat the movements multiple times.
9. Triceps Pressdown
This exercise is performed with a cable machine and is very effective in firming the arm muscles and reducing arm fat. The exercise is performed as follows:
Stand straight with your feet shoulder-width apart, close to the cable handle, with your arms parallel to the floor.
Use your triceps to pull the cable down in front of your thighs. Note that when performing the exercise, only your forearms should move, while your upper arms remain close to your body.
Inhale and slowly return your hands to the starting position.
10. Seated Row
Exercise The seated row exercise helps strengthen and tone the back, contributing to the reduction of arm fat. To perform this exercise, you need a low cable machine, which is available in most professional gyms.
Perform the seated row exercise as follows:
Adjust the weight on the cable machine to suit your fitness level.
Sit on the bench of the cable machine, hold the cable handles, and pull them towards your body until your hands touch your chest. Hold the position for a few seconds, then slowly return to the starting position.
Repeat the entire movement until you reach the desired number of repetitions.
Consistently practicing these exercises along with a healthy diet will help build strength, improve cardiovascular health, reduce underarm fat, and decrease overall body fat. Additionally, exercising helps reduce stress and fatigue, creating positive energy, joy, and comfort in life.
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Reference source: healthline.com
