How to Get Rid of Armpit Fat

Armpit fat is quite common, and a number of factors are responsible for it, ranging from poor lifestyle, genetics, muscle loss, and obesity. Armpit fat can be quite embarrassing, hence the need to get rid of it. There are a number of ways to get rid of armpit fat; read on to discover them.

Armpit Fat-Reducing Diet Plan

There are diet plans that can help you reduce armpit fat. They may not be convenient, however, they are effective. Let`s explore this.

Studies show that eating every 2-3 hours keeps your metabolism going, hence this:

Early Morning — 6:00 – 6:30 a.m.

• a cup of water with a juice of half a lime

Breakfast — 6:45 – 7:15 a.m.

• 2 boiled eggs with a slice of wheat bread, 4 almonds, and a cup of milk or green tea

Snack — 9:45 – 10:15 a.m.

• a small cup of grapes/muskmelon

Lunch — 12:30 – 1:00 p.m.

• chicken/tuna/mushroom salad with a cup of buttermilk

Snack — 3:30 – 4:00 p.m.

• a cup of green tea with a multigrain biscuit/a small cup of popcorn

Dinner — 6:30 – 7:00 p.m.

• grilled chicken/tofu/fish and vegetables, with a cup of curd

Foods that Cause Armpit Fat

Having discussed what to eat to reduce armpit fat, we should also discuss what foods to avoid. Weight gain causes the accumulation of fat, hence avoiding the consumption of fattening foods help to prevent weight gain, thereby preventing flabby armpits. Below is a list of foods to avoid, if you wish to reduce armpit fat.

• soda
• energy drinks
• candies, cakes, and pastries
• processed foods
• fried foods and wafers
• milk chocolate
• cream cheese
• canned food
• low-fat milk and yogurt
• packaged fruits
• vegetable juices
• milkshakes and ice creams
• animal fat

10 Exercises that Get Rid of Armpit Fat

Not only are there foods to reduce armpit fat, but there are also exercises that go a long way in getting rid of them. Please note that you need to do some warm-up before engaging in any of these exercises. Let`s explore them.

Wall Push-ups

The targets are the biceps, triceps, upper back, deltoids, lats, chest, and wrist flexors.

How to Do Wall Push-ups

• Stand, facing a wall, being two feet away from it.
• Place your palms on the wall at shoulder level.
• Flex your elbows and move your chest closer to the wall.
• Push against the wall, moving your chest away from it.
• Repeat the process over and again.

Arm Circles

The targets here are the shoulders, lats, and upper back.

How to Do Arm Circles

• Stand straight with your shoulders rolled back, chest out, arms by your side, and feet together.
• Raise your hands laterally and flex your palms so that they face outward.
• Move your arms clockwise in small circles.

Pushups

The targets are the biceps, triceps, upper back, deltoids, lats, chest, and wrist flexors.

How to Do Push-ups

• Put your palms and knees on the floor and take a cat pose.
• Extend your legs backward and support your body on your toes and palms.
• Flex your elbows and move your chest down until it almost touches the floor.
• Repeat the process over and again.

Shoulder Press

The targets here are the biceps, triceps, shoulders, lats, upper back, and chest.

How to Do Shoulder Press

• Take a dumbbell in each hand, stand straight, roll your shoulders back, and push your chest out.
• Raise your arms to make your upper arms at the same level as your shoulders. The upper arms and forearms should be at 90 degrees to each other, while the palms face forward.
• Bend your knees slightly to take the pressure off your lower back. This is the starting position.
• Raise your hands above your head to make an inverted ‘V’, such that the heads of the dumbbells touch each other, while your hands are fully extended.
• Pull your hands down in the same inverted ‘V’ line, to get back to the starting position.

Lying Chest Press

The targets are the deltoids, triceps, upper back, lats, biceps, chest, and wrist flexors.

How to Do Lying Chest Press

• Hold a dumbbell in each hand and lie down on a mat.
• Keep your knees flexed, and keep your feet flat on the ground.
• Raise your hands straight, right above your chest, keeping the heads of the dumbbells close to each other.
• Draw the dumbbells down by flexing your elbows, making an inverted ‘V’ as you pull them down.
• Stop when your elbows are at the shoulder level.
• Repeat the process.

Lying Chest Fly

The targets here are the biceps, shoulders, chest, upper back, lats, and wrist flexors.

How to Do Lying Chest Fly

• Get a dumbbell in each hand and lie down on a mat. Keep your legs hip-width apart, your knees flexed, and feet flat on the floor.
• Raise your hands straight, right above your chest, keeping the dumbbells close to each other. This is the starting position.
• Open your arms and bring them down slowly to the sides of your chest.
• Stop when your elbows touch the floor.
• Exhale and take your arms back up to the starting position.

Standing ‘V’ Raise

The targets here are the lats, biceps, triceps, shoulders, chest, and upper back.

How to Do Standing ‘V’ Raise

• Take a dumbbell in each hand, stand straight, and place your feet close to each other.
• Roll your shoulders back, and push your chest out. This is the starting position.
• Raise both your arms, each pointing toward the corners of the room.
• Exhale, and bring them back down to the starting position.

Tricep Extension

The targets here are the triceps, upper back, lats, and chest.

How to Do Tricep Extension

• Get a dumbbell in each hand, bend your knees a little, keep your back straight, and your legs shoulder-width apart.
• Raise your hands, and engage your core as you look ahead.
• Flex your elbows and lower your forearms.
• Exhale and raise your hands again, and repeat the process over and again.

Back Row Pulls

The targets are the biceps, triceps, core, chest, and shoulders.

How to Do Back Row Pulls

Lie on a mat, with your stomach down.
Stretch your hands out in front of you.
Take your hands, chin, chest, and legs off the floor.
Clench your fists, flex your elbows, and pull your arms back, to give your back a good squeeze as you do it.

Superman

The targets here are the biceps, triceps, core, chest, and shoulders.

How to Do Superman

• Lie on a mat, with your stomach down.
• Stretch out your hands in front of you.
• Take your chin, hands, chest, and legs off the floor.
• Maintain this pose for five seconds before releasing the hold.

Some Other Ways to Get Rid of Armpit Fat

Stay Hydrated

Water is essential to weight loss. It keeps metabolism active, eliminates toxins, and balances the internal pH.

Consume Fewer Calories

Consume fewer calories. You may incorporate more vegetables, fruits, proteins, and healthy fats in your diet, as these are generally more healthy, and can help you better in this phase.

Swim More Often

Swimming is a form of exercise. Because you use your arms to push water back while you swim, it helps to get rid of armpit fat.

How to Hide Armpit Fat

While you work at getting rid of armpit fat, let`s discuss some simple ways of hiding it, as we know that it can be embarrassing.

Wear the Right Bra

The shape, material, and cut of the bra you wear play an important role in how well you hide armpit fat. You might want to speak with a fashion-inclined person when next you plan to buy some bras.

Wear the Right Clothes

Extremely tight clothes, for instance, will reveal the folds in your armpits. Be intentional about your outfit selection, until, and even after you get the body of your dreams.

Take a Good Posture

Endeavor to take a good posture at all times. Try not to slouch, as it can make your breasts sag, and expose your armpit fat, among other challenges.