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5 extremely effective exercises to reduce armpit fat at home in just 20 minutes per day
Armpit fat is every woman’s nightmare, because this is an area of excess fat that is easily noticeable when a woman wears a tight bra. Fatty armpits also reduce aesthetics, making many women afraid to wear their favorite clothes. So how can you reduce armpit fat? Don’t worry, join TenjaSuta to discover 5 extremely effective exercises to reduce armpit fat at home that you can do through the article below!
What causes armpit fat?
There are many causes of armpit fat, but the main causes are usually:
Weight gain
Being overweight can lead to fat accumulation under the chest and armpits, because when the body consumes more calories than needed, fat will accumulate in different parts, including the underarm area.
Due to genetics
Genetic factors have a great influence on body fat distribution, especially in women. Most cases of armpit fat are hereditary. So, if your family members have a history of fat accumulation in the armpits, it is likely that you will also experience this condition.
Age
As we get older, the body begins to age and the calorie burning process gradually decreases, leading to fat accumulation in many areas of the muscle, including armpit fat.
Due to hormones
During stages such as puberty, menstrual cycle, pregnancy and menopause, hormonal disturbances in a woman’s body cause breast tissue to change. This increases the accumulation of excess skin or fat in the area between the chest and armpits.
Swollen lymph nodes
Lymph nodes can appear anywhere on the body. Swollen lymph nodes occur when the glands in the armpit become inflamed and swollen, leading to fat accumulation in the armpit area. Besides, breast cancer and lymphoma are also one of the causes of armpit fat appearing.
5 extremely effective exercises to reduce armpit fat at home
The 5 exercises below will help you build muscle and burn calories, but to reduce armpit fat more effectively, you need to maintain a calorie deficit (calorie intake is lower than calories burned).
Push-up exercise
Push-ups are an effective exercise to reduce armpit and bicep fat for women, because it mainly affects the shoulder, arm and back muscles, helping to reduce armpit fat, back fat, and arms. You just need to spread out a mat and practice at home with these steps:
Doing:
- Step 1: Start in plank position, arms spread shoulder-width apart, palms and feet in contact with the ground, keeping the body in a straight line.
- Step 2: Bend your elbows to lower your body until your chest is close to the floor.
- Step 3: Then extend your elbows to push your body back to the starting position.
You can practice 3 sets, each set as many times as possible, remember to rest 1 minute between sets.
Plank hip rotation
Doing a plank not only helps you have a slim waist but also effectively reduces armpit and bicep fat, because this is a movement that puts weight on the abdomen, back and other areas of the body.
Doing:
- Step 1: Lie on your stomach, prop your elbows perpendicular to your shoulders and raise your toes.
- Step 2: Keep your back straight, hips tight, eyes looking forward.
- Step 3: Hold this fixed position for at least 30 seconds.
- Step 4: Tighten your abdominal muscles, rotate your right hip, then rotate your left hip, each movement 10 times/set.
Note: when you rotate your hips, do not let your hips fall to the ground, but try to push your hips up and at the same time do not move your arms or legs.
Bench dip exercise
By using arm force to lift and lower the body when practicing bench dip, this movement is very suitable for those who want to reduce arm fat and armpit fat.
Doing:
- Step 1: Sit on a bench with your hands next to your thighs.
- Step 2: Grasp the edge of the chair with both hands, lower your buttocks off the chair, and bend your knees up.
- Step 3: Lower your body toward the floor by bending your arms to create a 90-degree angle.
- Step 4: Use your arm force to slowly push your body back to the starting position and repeat many times.
Do 3 sets, each set 10-12 times. You can also straighten your legs while doing this.
Exercise with hands behind your back
One of the exercises that helps you reduce armpit and bicep fat, while creating flexibility that you should not ignore, is clasping your hands behind your back in yoga. In addition, this is also a movement that helps stretch muscles and prevent pain and fatigue after performing heavy movements.
Doing:
- Step 1: Raise your hands high.
- Step 2: Bend one elbow behind your head, the other hand around your back to clasp your hands together.
- Step 3: Hold the movement for 15 seconds then lower your arms.
Repeat 20 times, then lower your arms and relax for 15 seconds.
Lift dumbbell upright row
With the right weight of dumbbells, the same upright row movement will have a strong impact on the armpit area, while creating core strength for the arm muscles.
Doing:
- Step 1: Stand straight, hold two dumbbells with both hands, and at the same time turn your palms inward.
- Step 2: Use force to lift the dumbbells with your hands and shoulders, at the same time tighten your shoulder muscles and exhale
- Step 3: Hold the dumbbells above for 1 second, inhale, then lower to the starting position, repeating the movement many times.
So TenjaSuta shared with you 5 effective exercises to reduce armpit fat that can be done at home. But to optimize calorie burning and reduce armpit fat, you should consider using BurnMax, a product that helps burn calories during exercise. BurnMax is a smart choice to increase the effectiveness of your workouts and help you achieve better fat loss results.
