Armpit fat is a common problem that affects 3 out of 5 women. Genetics, poor life style, obesity, and muscle loss are the main reasons for fat accumulation in the soft area between your breasts and upper arms.
The bulge peeking out of the sides of the brassiere can make you look chubbier and, in some instances, ruin your OOTD. So, you must get rid of this annoying problem by watching what you eat and exercising.
A workout plan for back and chest muscles that will help you build this areas up in just one month! After the first exercise, you’ll surely feel like you were working muscles you did not even know you had.
Effective Workout To Get Rid Of Armpit Fat Fast and Back Fat that you can do at home.
1. Arm Circles
Adding arm circles to your workout routine helps to warm up the shoulders, arms, chest, and back. These is a great exercise to incorporate at the beginning of an upper body workout to prevent injuries and prepare your body for strength training.
2. Bent Over Row
Hold a dumbbell in each hand and bend your hips back until your torso is about parallel to the floor. Keep your lower back in its natural arch. Row the weights to your sides with palms down, squeezing your shoulder blades together at the top.
Lie flat, face down, on an exercise mat. Place your hands at shoulder height and a little wider than your ribs. Your thumbs will be right under your armpits. Press up so that you’re arms are extended and you’re resting on the tops of the knees where they attach to your thighs. Bend your elbows until they’re at a 90-degree angle. Extend your elbows to the start position to complete one repetition.
4. Bicep Curls
Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
5. Tricep extension
To start, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. The resistance should be resting in the palms of your hands with your thumbs around it.
6. Lateral Raise
Stand or sit with dumbbell in each hand at your side. Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent. Then lower them back down, again in measured fashion – you’ll find it all the harder if you avoid speeding up.
7. Front Raises
Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you. Raise your arms up in front of you. Pause when the dumbbells reach shoulder height. Then slowly return the weights to the starting position.
8. Bent Over Row Lateral Raises
Standing with a dumbbell in each hand, bend over at the hips until your torso is just about parallel to the floor. Keep your chest out, back flat and your knees slightly bent, and let the dumbbells hang directly beneath you with your elbows straight but not locked out, palms facing each other.
This workout will aim to tone the armpit fat area through chest exercises which too include shoulders, arm muscles and back side. Perform this workout 2-3 times a week, resting as little as possible between exercises. Dumbbell can replace a 0.5 liter water bottle!