If you’re looking to tone up your arms or achieve a more defined upper body, one area that can be particularly challenging to target is the armpit fat. Also known as bra bulge, this stubborn fat can be difficult to eliminate with just regular exercise and diet alone. However, with the right combination of exercises, nutrition, and lifestyle changes, getting rid of armpit fat is possible.
In this article, we’ll explore some effective tips and tricks on how to get rid of underarm fat and achieve a toned upper body.
What is Armpit Fat?
Armpit fat is a type of subcutaneous fat that accumulates over the pectoralis major muscle, which lies beneath your chest and around the armpit area. This type of fat can be caused by several factors, including genetics, hormones, aging, weight gain, lack of physical activity, and poor diet. While it may seem like an aesthetic concern to some people, having armpit fat can also lead to health issues such as poor posture and back pain.
what causes armpit fat?
Excess Body Fat
The primary cause of armpit fat is having an overall excess of body fat. When you have extra body fat, it can accumulate in various areas, including the underarms.
Genetics
Genetics play a significant role in determining where your body tends to store fat. Some individuals may be genetically predisposed to store fat in the underarm area.
Muscle Loss
Aging often leads to a natural loss of muscle mass, including in the upper body. Reduced muscle tone in the armpit area can make armpit fat more noticeable.
Lack of Exercise
A sedentary lifestyle and insufficient physical activity can contribute to the development of excess fat in various areas of the body, including the underarms. Regular exercise can help reduce armpit fat by promoting fat loss and muscle toning.
Hormonal Changes
Hormonal fluctuations, especially during pregnancy or menopause, can affect fat distribution in the body. Some women may notice changes in their underarm fat during these times.
How to Get Rid of Armpit Fat
There are several ways to get rid of armpit fat, and the most effective method involves a combination of exercise, nutrition, and healthy habits. Here are some tips and tricks on how to get rid of armpit fat:
Engage in Regular Cardiovascular Exercise
One of the main reasons why armpit fat accumulates is due to a sedentary lifestyle. To get rid of armpit fat, it’s important to engage in regular cardiovascular exercise such as running, cycling, swimming, or dancing. Cardiovascular exercise helps burn excess calories and fat throughout your body, including your armpit area. Aim for at least 30 minutes of moderate to high-intensity cardiovascular exercise, five times a week.
Targeted Strength Training
In addition to cardiovascular exercise, strength training is also important for toning and defining your upper body, which includes your arms and armpit area. Some effective exercises to target the armpit fat include push-ups, chest flyes, tricep dips, and dumbbell rows. Aim for at least two to three strength training sessions per week, with eight to 12 repetitions of each exercise.
Eat a Balanced Diet
Diet plays a significant role in getting rid of armpit fat. To reduce overall body fat, it’s important to eat a balanced diet that’s rich in protein, healthy fats, complex carbohydrates, and fiber. Avoid processed and sugary foods, as they can contribute to weight gain and inflammation. Instead, focus on nutrient-dense foods such as lean meats, fish, vegetables, fruits, whole grains, nuts, and seeds.
Hydrate Your Body
Staying hydrated is crucial for overall health and weight loss. Drinking plenty of water not only helps flush out toxins from your body but also aids in digestion, improves skin health, and reduces hunger cravings. Aim for at least eight glasses of water per day, and avoid sugary drinks and alcohol.
Practice Good Posture
Poor posture can contribute to armpit fat, as it puts extra pressure on your chest and upper back muscles, causing them to weaken over time. To prevent this, practice good posture by keeping your shoulders back, chest lifted, and spine straight. This will help strengthen your upper body muscles and reduce the appearance of armpit fat.
To use these tips effectively, it’s important to create a plan and stick to it. Start by setting realistic goals, such as losing one to two pounds per week or completing a certain number of strength training sessions per month. Create a workout schedule that includes both cardiovascular exercise and strength training, and incorporate healthy eating habits into your routine. It’s also important to track your progress regularly, whether through measurements or photos, to stay motivated and adjust your plan accordingly.
Best exercises for armpit fat
Push-Ups
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body toward the floor by bending your elbows, keeping your body in a straight line.
- Push back up to the starting position.
- Aim for 3 sets of 12-15 repetitions.
Bent-Over Dumbbell Rows
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge at your hips, keeping your back straight.
- With your palms facing in, bend your elbows and lift the dumbbells toward your ribcage.
- Lower the dumbbells back to the starting position.
- Perform 3 sets of 12-15 reps.
Push-Up Variations (Wide Grip and Close Grip)
- Wide Grip Push-Ups: Similar to regular push-ups, but with your hands positioned wider than shoulder-width apart. This variation targets the chest and outer pectoral muscles.
- Close Grip Push-Ups: Position your hands closer together (around shoulder-width) to target the inner chest and triceps.
- Do 3 sets of each variation for 12-15 reps.
Bent-Over Reverse Flyes
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge at your hips, keeping your back straight.
- With your palms facing in, lift the dumbbells out to the sides until they reach shoulder level.
- Lower the dumbbells back down with control.
- Aim for 3 sets of 12-15 repetitions.
Lat Pull-Downs
- Use a lat pull-down machine at the gym or resistance bands anchored overhead.
- Sit down and grasp the bar or handles with your hands wider than shoulder-width apart.
- Pull the bar or handles down toward your chest while squeezing your shoulder blades together.
- Slowly release the bar or handles back up to the starting position.
- Perform 3 sets of 12-15 reps.
Remember to incorporate these exercises into a well-rounded workout routine that includes cardiovascular exercise and a balanced diet for overall fat loss. Consistency and patience are key, as spot reduction is not highly effective, and it may take time to see noticeable results in the armpit area.
FAQ
- Can spot reduction exercises target armpit fat? Spot reduction exercises, or exercises that focus on specific areas of the body, cannot specifically target armpit fat. However, incorporating targeted strength training exercises into your routine, along with regular cardiovascular exercise and healthy eating habits, can lead to overall weight loss and reduction in armpit fat.
- Are there any foods that can help reduce armpit fat? While there is no specific food that can target armpit fat, eating a balanced diet that’s rich in protein, healthy fats, complex carbohydrates, and fiber can aid in overall weight loss, which can lead to a reduction in armpit fat.
- Is liposuction an effective method for getting rid of armpit fat? Liposuction can be an effective method for removing excess fat from the armpit area, but it is a surgical procedure that comes with risks and potential complications. It’s important to discuss the risks and benefits with a healthcare provider before considering liposuction.
- Can wearing a compression garment help reduce the appearance of armpit fat? Wearing a compression garment can help smooth out the appearance of armpit fat, but it does not eliminate the fat itself. Incorporating targeted strength training exercises into your routine, along with regular cardiovascular exercise and healthy eating habits, is the most effective way to reduce armpit fat.
- How long does it take to get rid of armpit fat? The timeline for getting rid of armpit fat varies depending on factors such as genetics, current weight, and lifestyle habits. But, with consistent effort and dedication to a healthy lifestyle, most people can see results within a few months.
Final Takeaway
Getting rid of armpit fat is all about embracing a balanced approach to fitness and well-being. These exercises we’ve discussed can be your allies in toning the upper body and saying goodbye to that pesky armpit fat.
But hey, remember that patience is your friend on this journey. Results may not happen overnight, but with consistent effort, a healthy diet, and a positive mindset, you’ll be well on your way to rocking those sleeveless outfits with confidence. So, stay motivated, keep up the good work, and enjoy the journey to a more toned and fabulous you!
