The most common misconception when it comes to fat loss is that you can burn body fat in isolated areas. This is not true. Fat is burned evenly throughout the body, but a lot of women store excess fat in isolated regions of their bodies. For this weeks problem area I’m going to focus on armpit fat. I’m referring to the fat on both the chest and back next to your armpits. Though you can’t isolate fat loss in this area, you can tone and tighten the area by working all the muscles that insert into the shoulder joint. Try these seven exercises along with daily intense cardio to start getting rid of the dreaded armpit fat!
From fitness expert David Waters:
That’s right, I said pull-ups, and this is the point in the conversation where you say I can’t do a pull up to save my life! That may be true but it doesn’t have to stay that way. Buy a couple of different sized resistance bands and get to work doing assisted pull-ups. This is going to target your lats, biceps and shoulders — it’s one of the single best exercises a person can do. Pull-ups are hard and not fun but worth every ounce of pain for the amazing results you’ll get from pushing through them. The goal is 3-4 sets of 20 reps.
Get to it ladies! Push-ups will firm and tighten your chest and start turning that fat that sticks out of your bra into a solid pectoralis minor. If you can’t do regular push-ups do them on a bench or a smith machine until you can do good ones from the ground. Try getting in 4 sets of 20-30 push-ups.
3. Dumbbell Peck Flies
Follow up with these after push-ups to finish off working your chest. Lay back onto a Physio Ball so your shoulder blades are on the middle. Your knees should be bent with the Dumbbells over your chest. Do 3 sets of 20 reps.
4. Dumbbell Back Flies
There are a few different ways to do back flies to target the back of your shoulders and mid back. This is my favorite version of the exercise for women, because it keeps the tension on the upper traps low. Most women don’t want to build traps up to their ears so keep your arms straight and rotate your thumbs behind you as you do them. Bending your elbows will take away from the target muscle group. This exercise is also a terrific posture builder. Try getting through 3 sets of 20 reps.
5. Tricep Kickbacks
This is a great exercise for toning your triceps while working your back at the same time. Keep your back flat like a table, and keep you neck relaxed. Your elbows should stay high and you want to pump both dumbbells at the same time. Your sets are 3 sets of 20 reps.
6. Plank Elbow Raises
These are not Diamond Push-ups. These will make your triceps scream… in a good way. From a plank position with your palms and elbows flat on the ground, push your self forward and up using your whole body starting from your toes. Do 3 sets of 20-30 reps.
7. Hammer Curls
Last but not least get ready to burn out those biceps. Hammer Curl two dumbbells as fast as you can while keeping your core tight for 1 minute straight. Repeat this for 3 sets.
David Waters is the go to personal trainer in LA for fast results in weight loss, strength training, nutritional coaching, kick boxing and self defense training. He is also a pro mma fighter.