Armpit fat is an issue a number of women fight at some point of time or the other. Although it is not a serious problem, it does mar the aesthetic beauty of a woman. Such women find it difficult to wear certain kind of clothing, especially during the summers, which can often be frustrating. This brings us to the question how to get rid of armpit fat. It is not as a difficult problem as it seems to be. One will have to make some changes to their diet and also include certain exercises in the workout routine to get rid of the problem.
Quick Measures
Diet
To get rid of fat, you will have to stop consumption of high fat foods. Foods, like french fries, burgers, pizzas, chips, etc., should have no place in your diet. These foods contain only empty calories, which results in increased flab in the body. Your diet should be rich in proteins, fiber, and complex carbohydrates. These foods will help in burning the calories in the body. At the same time, make sure you divide your 3 big meals into 5 to 6 small meals, which will help in keeping the metabolism elevated.
Exercise
It is necessary that cardiovascular exercises be a part of your workout schedule in order to help burn those extra calories. The best cardiovascular exercise you can do is elliptical machine exercise. In case you do not have access to an elliptical machine, then you can opt for any exercise, which works the upper body. You will have to do it at least 3 times a week, but NOT on consecutive days.
Apart from that, there are some exercises, which target the area around the armpit. They are easy to do, and most of them can also be done at home with great ease.
Dumbbell Bench Press: To do this exercise, lie on your back on a bench. Hold dumbbells in both your hands with the feet flat on the floor. Bring the dumbbell closer to your chest, but do not rest it on your chest. Slowly, extend your hands up in the air, and then, gradually lower your hands, but ensure you tuck your elbows, as you bring the dumbbells closer to your chest. This is one repetition of the exercise, likewise you will have to repeat the exercise 10 to 12 times.
Single Arm Dumbbell Row: One of the simplest, yet one of the most effective exercises. Hold a dumbbell in your right hand and place the left hand in front of you, on a chair or bench. Your feet should be about a feet and half away from the chair or bench with hip-width distance between your feet. Now, bend down so that your lower back is arched and your torso is parallel to the floor. Let the right hand hang at arm’s length, such that the palm is faces your body. Gradually, pull your hand back, keeping your elbow closer to your body, till the dumbbell is closer to your chest. Hold in this position for 3 to 5 seconds, and slowly lower your hand back. Repeat the exercise for 10 to 12 times on this side, before you switch sides.
Bench Dips: Sit on the edge of a bench, and place your hands next to your buttocks, such that the fingers point forward, but they should hang off the edge. Lift your buttock of the bench, and balance your weight on your hands so that your knees are bent and your hands are bent at the elbow, so that your upper arms are parallel to the floor. Slowly, lower yourself a little and hold the position and then slowly come back up, but do not rest your buttocks on the bench. Repeat the exercise 10 to 12 times.
With right diet and right exercises, you can achieve your goal in a few weeks. It is important that you are consistent with your plan, else you will not see results. The exercises should be repeated at least 3 times a week, for 2 to 3 sets, along with some cardiovascular exercises.
