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Underarm bulge, bingo wings or bat wings as some have named them can be very tough to get rid of. Many people turn to surgery to get rid of them but it doesn’t have to be that way. The natural way is always best so we’ve put together a few exercises that will help you get rid of underarm fat.
How To Get Rid of Underarm Fat
1. Cardio
You cannot spot reduce fat in one specific area of your body, the body just doesn’t work that way, so doing cardio to help reduce your overall body fat is very important to get rid of underarm fat. Cardio will, of course, help you shed fat and burn calories.
If you don’t train regularly then maybe check out an aerobics class near to you or go for a run and see how you feel. Start slowly and ease yourself into it.
If you already train regularly then just think about upping the levels or trying different forms of cardio if what you’re doing isn’t having the desired effect.
2. Balanced Diet
A balanced diet is very important to decrease your body fat and to tone up in the underarm area. A balanced diet of carbohydrates, fats, and proteins is needed.
A rule of thumb would be to try and aim for 50% or carbs- staying focused on complex carbs, which burn slower than simple carbs, 30% of protein and 20% of fats (monounsaturated) try to stay away from saturated fats. Go for fruits instead of sweet treats and try to go for leaner meats and fish.
3. Pushups
Pushups are a great exercise to get rid of underarm fat, they strengthen the chest, shoulders, and arms, and tone specifically the underarm area, therefore, giving you the required effect.
Start off in a plank position and extend your arms so your wrists are below your shoulders. Legs extended for more advanced or keep knees on the floor if you don’t feel strong enough. Now bend your elbows lowering your body until your chest is about 3 to 4 inches off the floor. Straighten your arms so your return to the starting position.
Try to do this about 10 times twice – so do 10 reps, rest and then go again. Once that becomes easy, try and do 15 to 20 repetitions and if that becomes I challenge you to do 15 repetitions 3 times. So, 3 sets of 15.
Doing this you will become stronger and you will feel the underarm area get toned very quickly.
4. Dumbell Presses
Dumbbell presses are awesome for the chest and underarm area. Start off by lying on a weight bench and have a dumbbell in each hand.
Select a weight that you feel is challenging but not so heavy that you can’t even lift them! You have to be able to perform the exercise correctly.
Now, bend your elbows and return to the starting position. Try and aim to do 10 repetitions – your goal is to be able to do 15 repetitions 3 times.
5. Incline Dumbbell Flyes
These are probably my favorite and most effective to get rid of underarm fat, dumbbell flyes are great for sculpting the upper body and are a lot more challenging if you perform them on a bench with an incline.
Lie on an incline bench with a dumbbell in each hand. As your starting position, reach your arms out to each side wide. Imagine if you were about to hug a very wide tree!
Now hug the tree so hard that the dumbells meet around the back of it. Now return to the starting position and go again.
Aim to complete 10 repetitions twice. Getting stronger until you can do 12 reps three times.
Try these out and let me know how you get on!
Danny Loeb
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Author
- Danny Loeb is a qualified Personal Trainer, Fitness Model and Writer. He enjoys blogging about health and fitness, messing around with Photoshop, and sharing his experiences with everyone.
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