How to reduce armpit fat: 6 sitting exercises to tone your underarms | XpertsReviews.com

If armpit fat is stopping you from wearing your favorite sleeveless or off-the-shoulder dresses, don’t be discouraged first. Take ownership of your appearance and if it makes you self-conscious, make a conscious effort to tone it up. Although spot reduction is a myth, overall weight loss can be very helpful. However, doing specific exercises to reduce armpit fat can be helpful. If push-ups and mountain climbers aren’t your cup of tea, try seated exercises to grease the armpits.

What is armpit fat?

Underarm fat, also called axillary fat or underarm fat, is usually located between the chest and the armpits. These are simply extra folds of fat that can cause a flabby appearance.

There are several factors why a person can develop armpit fat.

1. Genetics

Your genes play a major role in determining your body’s characteristics. According to a study published in Journal of Life Sciences and Biology, researchers have found that dozens of genetic factors can influence where you store fat. This study also found that fat accumulation and distribution in people with a vulva are more likely to be influenced by heredity than in people with a penis. If you have close family members suffering from armpit fat, you may have acquired the same characteristic.

2. Bad posture

Poor posture may not be the direct cause of armpit fat. However, a forward-leaning shoulder posture can make it more noticeable. The appearance of underarm fat can be reduced by sitting and standing.

3. Weight gain

You may accumulate fat in or under your armpits if you are overweight. Genetics plays a major role in where excess fat is deposited. If you are overweight, subcutaneous fat may accumulate in your armpits. Gaining weight can also enlarge the space under your arms and breasts.

Read also : Do you notice a lump in your armpits? Don’t ignore it, doctor warns

6 exercises to reduce armpit fat

Here are some of the most effective seated exercises to eliminate armpit fat, suggested by fitness expert Yash Agarwal.

1. Triceps Dips

• Sit on the edge of a sturdy chair, your hands gripping the edge next to your hips.
• Keep your feet flat on the floor and slide your butt off the edge of the chair.
• Lower your body by bending your elbows until they form a 90-degree angle, then raise yourself back up.
• Repeat 10 to 15 times.

2. Seated Bicep Curl

• Sit upright in a chair with your feet flat on the floor, holding a dumbbell in each hand at your side, palms facing forward.
• Keeping your elbows close to your body, curl the weights toward your shoulders, then lower them.
• Aim for 12 to 15 reps.

3. Chair tricep extensions

• Sit upright in a chair with your feet flat on the floor.
• Hold a dumbbell with both hands above your head, arms fully extended.
• Keeping your elbows close to your ears, lower the dumbbell behind your head by bending your elbows.
• Extend your arms to the starting position.
• Try 10 to 12 repetitions.

4. Seated Shoulder Press

• Sit in a chair with your feet flat on the floor.
• Hold a dumbbell with palms facing forward in each hand at shoulder height.
• Raise the dumbbells to your shoulders and press down until your arms are fully extended.
• Do 10 to 12 repetitions.

5. Seated inverted flight

• Sit in a chair with your feet flat on the floor, holding a dumbbell in each hand.
• Bend forward at the waist, keeping your back straight.
• Bending your elbows slightly, raise your arms out to the sides until they are parallel to the floor, then lower them.
• Do 10 to 12 repetitions.

6. Seated arm pulse

• Sit in a chair with your feet flat on the floor and your arms extended in front of you at shoulder height.
• Make small up and down pulses with your arms, keeping the movement controlled and steady.
• Do 15 to 20 pulses.

7. Seated Lateral Raise

• Sit upright in a chair with your feet flat on the floor and a dumbbell in each hand at your side.
• Keeping your elbows slightly bent, raise your arms out to your sides until they are parallel to the floor.
• Lower them slowly.
• Aim for 12 to 15 reps.

8. Seated Arm Circles

• Sit in a chair with your back straight and your feet flat on the floor.
• Raise your arms to shoulder height and out to the sides.
• Using your arms, move them in small circles clockwise and counterclockwise.

Things to keep in mind

Remember to maintain good form and breathe throughout each exercise. Try to perform these exercises at least three times a week for best results and combine them with a balanced diet and regular cardiovascular exercise for overall fat loss.

These armpit fat exercises can be safely incorporated into your fitness routine. But it’s important to consult a fitness professional before considering any lingering health concerns before changing the way you exercise.