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Exercising on a rowing machine can reduce armpit fat.
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When excess fat settles in the area where your chest meets your arms, it can make you dread the hot summer weather when bathing suits and tank tops are all the rage. A full-body exercise routine, consisting of cardio and strength training, can help reduce body fat including armpit fat. Your routine should include targeted exercises that focus on your chest, shoulders and arms. With consistency, you'll be sporting sleeveless tops in no time.
Burn Calories and Stimulate Muscle
To lose weight, the American Heart Association recommends moderate cardio for at least 150 minutes per week, along with at least two resistance training sessions. Cardio burns calories, while strength training maintains and stimulates muscle tissue, which uses up a lot of calories just to sustain itself, even when you're resting. To target your armpits, choose cardio that engages your upper body; use a rowing machine, pedal on an elliptical machine with moving arms, take a boxing class, or pump your arms back and forth as you jog. Strength training should emphasize all your major muscles. Exercises can include bench presses, lunges, squats, bent-over rows and crunches.
Include Lateral Raises with a Rotation
As part of your strength-training routine, lateral raises with a rotation effectively target your shoulders, arms and chest. This exercise is done in a shoulder-width stance. Hold the dumbbells vertically in your hands with your elbows bent 90 degrees and your forearms parallel to the floor. You then raise your elbows out to your sides to shoulder level. The dumbbells should now be horizontal in your hands, directly aligned with your elbows. Then rotate your shoulders, raising the dumbbells straight up next to your head, directly above your elbows. Reverse the motion to finish one rep. Finish two to three sets of eight to 12 reps.
Pushups to Push Away Fat
Pushups engage your entire body and emphasize your problem area. They're easily modified to meet your fitness level. Traditional pushups are done in a plank position with your body aligned from head to toe; your hands are slightly wider than shoulder-width apart, your abs and core are engaged, and your legs are extended back. Then, bend your elbows out and lower your body. When your chest hovers 1 to 2 inches above the floor, push yourself back to the starting point. Alternatively, do pushups on your knees for a lesser challenge. Work your way up to doing eight to 12 reps and two or three sets.
Must-Do Chest Flyes
Chest flyes work the front of your armpit area and are done while lying with your back on the floor, on a bench, or on a stability ball. The latter is more challenging, because it requires you to stabilize your body using your core and legs. During chest flyes you hold a set of dumbbells above your chest with your arms extended and your palms facing each other. You then separate the weights by lowering the dumbbells out to your sides until your upper arms are parallel to the floor. You should feel a stretch in your chest, then reverse the motion, returning the weights to the starting point and contracting your chest at the top of the exercise. Complete eight to 12 reps and two to three sets.