There are many stubborn parts of the body people want to target and shrink, especially armpit fat. When it comes to fat loss, spot reduction can be difficult, so channeling certain healthy habits that will help you burn fat all over is important. This means eating a healthy diet while at a calorie deficit, strength training, and performing regular cardio. These three must-dos will help melt any excess fat right off. The key here is to drive as much blood flow to the area you want to focus on in order to increase lipolysis—the breakdown of triacylglycerol into fatty acids and glycerol—and build muscle to tone the area. So we’ve put together a quick daily workout to help you get rid of armpit fat. The best part? It will take just 10 minutes of your time.
Choosing exercises that work your upper lats and the long head of the triceps is the way to go, and this routine highlights just that. Grab a pair of dumbbells, and check out the below workout to get rid of armpit fat. Set a timer for 10 minutes, and perform as many sets of the following back to back. And next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Begin the Bent-Over Pronated Rows with a dumbbell in each hand, bending forward at the waist until your body is about 45 degrees. Keeping your chest tall and core tight, flare your elbows out to the side, and drive them back, squeezing your shoulder blades and rear delts hard at the end. Straighten your arms fully, getting a good stretch at the bottom before performing another rep. Perform as many sets of 10 to 12 reps.
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Start the Dumbbell Renegade Row in a pushup position with a wide stance and a dumbbell in each hand. Keeping your core tight and glutes squeezed, take one hand, and row the weight up by driving your elbow towards your hip and squeezing your lat. Return the dumbbell back to the ground, and then perform a row with the other arm. Complete as many sets of 8 reps on each arm.
Begin this exercise by lying down on a flat bench and holding up a single dumbbell with your arms out. With your elbows bent, begin pulling the weight back behind your head until you get a lat and triceps stretch at the bottom. Once you’re at the end of the movement, pull the weight back up while extending your elbow. Flex your triceps hard to finish before performing another rep. Complete as many sets as you can of 10 reps.
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Grab a single dumbbell, and raise it above your head. Bend from your elbow, bringing it down across your body behind your head. Get a good triceps stretch at the bottom, then fully extend your arm back to the starting position, flexing your triceps to finish. Perform as many sets of 10 to 12 reps on one arm before switching over to the other side.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more