Underarm fat is a common concern among women, often causing discomfort and self-consciousness.
While it’s impossible to spot-reduce fat from one specific area, incorporating certain exercises can tone the muscles beneath and around the underarm area, potentially reducing the appearance of underarm fat over time. Here’s a strategic workout plan that can be part of your fitness journey toward more toned arms.
Understanding underarm fat
Before diving into the exercises, it’s important to recognize that underarm fat is a normal part of the body’s composition. However, if your goal is to achieve a more toned appearance, focusing on overall body fat reduction combined with targeted muscle strengthening can be effective. According to the American Council on Exercise, combining aerobic activities with strength training can lead to improved body composition.
Effective exercises for toned arms
Push-ups: The classic push-up is a full-body exercise that particularly targets the upper body, including the underarm area. Start with modified push-ups on your knees if necessary, and work your way up to standard push-ups to engage the chest, shoulders, triceps, and the underarm area.
Triceps dips: Triceps dips can be done almost anywhere – all you need is a stable chair or bench. They specifically work the triceps, the muscles at the back of the upper arm, which are crucial for reducing underarm sag.
Arm circles: This simple exercise requires no equipment and can effectively target the shoulders and underarm area. Perform both small and large circles to engage the muscles differently.
Dumbbell raises: Using light to moderate dumbbells, perform front and lateral raises to strengthen the entire shoulder complex. Strong shoulders can enhance the shape and tone of the arms, indirectly affecting the underarm area.
Bicep curls: While bicep curls primarily target the front of the upper arm, they also engage the connective area between your biceps and triceps, which helps in toning the underarm.
Chest press: A chest press, whether on a bench or the floor, engages the pectoral muscles as well as the triceps and shoulders. This exercise helps to build upper body strength and tone the areas around the underarms.
Plank: Though primarily an abdominal exercise, holding a plank also works the arms and shoulders. This static exercise helps in toning and can aid in fat reduction.
Aerobic activities: Incorporate aerobic activities like swimming, cycling, or brisk walking into your routine. These activities help burn calories and reduce overall body fat. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity per week for substantial health benefits.
Nutrition and fat loss
While exercise is important, nutrition cannot be overlooked when it comes to fat loss. The CDC notes that a healthy eating plan that reduces the number of calories you consume is also crucial in achieving and maintaining a healthy weight. Focus on whole foods, such as fruits, vegetables, lean proteins, and whole grains, and be mindful of portion sizes.
Consistency is key
Reducing underarm fat and toning your arms requires consistency in both exercise and nutrition. As per a study from the Journal of Applied Physiology, it often takes weeks of consistent behavior to see changes in muscle tone and body composition. Set realistic goals and be patient with yourself as you embark on this fitness journey.
Conclusion
While targeting underarm fat specifically is not possible, a comprehensive fitness plan that includes the exercises listed above, coupled with a balanced diet, can lead to a stronger, more toned physique. Remember, the goal is overall health and fitness. Celebrate your body’s abilities and the progress you make each day toward your health goals.
