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7 Simple Weight Training Exercises To Burn Arm Pit Fat
Madhura MohanOnce you wished for a slim waistline, then your interest moved to achieve toned legs, perfect shoulders, strong core, toned arms — and now toned armpit… big cheers to all the ladies out there for loving yourself and showing interest in improving your body image!
Last time we presented a blog owing to requests for tips to achieve toned arms — the response was wonderful. Now, addressing your further request, here’s a set of exercises that help burn fat in the armpit area.
1. Side Plank Rotation
This exercise is an advanced version of the side plank. Start in a side plank position by lifting your right arm and stacking your right foot over your left. Place your left elbow under your left shoulder with your forearm pointing away from you. Keeping your left palm firmly on the floor, lift your torso and glutes off the floor. Engage your triceps and lift your right arm toward the ceiling, keeping your head in line with your body. Hold for 60 seconds, then repeat 10 times switching sides.
2. Jump Rope
Jump rope is one of the simplest exercises to reduce armpit fat. It not only sweats out fat but also gives you sleek, toned arms. As you move your arms in a circular motion and lift your body weight, you burn calories from your arms. Hold the rope handles at hip level with the rope behind you. Swing overhead by rotating your wrists and jump — both feet together, one at a time, or alternating. Use a loose grip for efficient turns and greater speed.
3. Tricep Overhead Press
A great exercise for hitting your triceps, adding arm definition, and getting rid of armpit fat. Stand with feet shoulder-width apart, holding a dumbbell in each hand. Raise the dumbbells overhead with arms fully extended. Slowly lower them back behind your head, careful not to flare your elbows. Tense your triceps and lift the dumbbells back up until straight above your head. That’s one rep.
4. Dumbbell Squat & Press
Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder level. Squeeze your leg and core muscles as you squat down. Lift yourself upward and drive the momentum through your arms, pressing the dumbbells above your head with arms fully raised. That’s one rep.
5. Standing Hammer Curls
A great variation of bicep curls — the difference is you don’t rotate your wrist. Stand straight with feet hip-width apart, dumbbells at your sides. Bend your arms slightly to engage the biceps, then slowly curl the dumbbells up. Squeeze at the top, then slowly lower back to starting position. That’s one rep.
6. Dumbbell Bent Over Row
Stand with feet shoulder-width apart, holding a dumbbell in each hand. Lean forward with knees bent, spine in a neutral position, and arms extended straight. Engage your core and pull the dumbbells toward your waistline, squeezing your shoulder blades together. Slowly lower back to the starting position to complete one rep.
7. Dumbbell Pec Fly
Lie flat on the floor with a dumbbell in each hand, arms raised and palms facing each other. Tense your chest to bring the dumbbells together above you. Lower them laterally while maintaining the angle at your elbows. That’s one rep.
Final Thought
Your flabby arms should no more bother you — these exercises will definitely help you lose arm fat. Try them at home daily to torch those unwanted fats around the underarm. Feel more comfortable in sleeveless tops, and feel free to reach out for advice on health, fitness, and nutrition!
👉 Also Read: Stretching Exercises For Improved Flexibility