Armpit flab is a fatty pocket that creates an unsightly fold at the crease in front of your armpit. According to the American Council on Exercise, this fatty deposit is more common in women than it is in men. Save for costly invasive surgery, there is no quick fix to get rid of armpit flab. Proper diet and targeted exercises are required if you would like to lose this unsightly feature.
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Things you need
Calculate your daily caloric intake requirements, known as your Basal Metabolic Rate (BMR). This is the number of calories that your body needs daily to maintain proper function at rest. If you consume more calories than your body requires each day, you are encouraging weight gain, which could contribute to underarm flab. Use the following equation to determine your BMR:
Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) = BMR
Count your calories and keep your daily caloric intake near this number. This will encourage overall weight loss and help rid you of armpit fat.
Perform two to three sets of 10 to 12 push-ups every other day. According to Brad Johnson, author of "Bodyweight Exercises for Extraordinary Strength," push-ups help you burn armpit fat. To perform a push-up, start by lying on your stomach on a yoga mat or towel. With your legs hip width apart, roll your toes under so that your weight is resting on the balls of your feet. Bring your palms up beneath your shoulders and press your body off the floor, back straight. Your weight should now rest between the palms of your hands and the balls of your feet. Slowly lower your body down, until you are two inches from the ground, bending your elbows in toward your ribcage. Hold this pose for one second before pressing back to starting position. This completes one repetition.
Execute two sets of 12 to 15 butterfly presses every other day. According to the American Council on Exercise, the butterfly press helps burn fatty tissue around the armpit. To perform one repetition of the butterfly press, lie on your back on a yoga mat or towel with a weight in each hand. Raise your arms up straight so that you are holding the weights directly above your shoulders. Slowly lower your arms down toward the floor, bending at the elbows so that your forearms remain in an upright position. Lower until your upper arms are one inch from the floor and slowly press back up to starting position. This completes one repetition.
Tips and warnings
- Consult with your physician before beginning a new diet or exercise program.
- Locate caloric information on your food's nutritional label.
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