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Exercises to Get Rid of Underarm Cleavage

by
author image Jody Braverman
Jody Braverman is a health and fitness professional and writer in Seattle. She has been a personal trainer and yoga instructor for almost a decade and is passionate about movement and helping people lead active, healthy lives.
Exercises to Get Rid of Underarm Cleavage
A woman is doing pushups. Photo Credit Crdjan/iStock/Getty Images

Excess fat that hangs off your upper arms and bulges in your armpits and over the tops of strapless dresses -- also known as underarm cleavage -- isn't one of life's greatest pleasures. If you're looking forward to summer, but not looking forward to having your underarm cleavage on parade in a sun dress for the rest of the world to see, there is something you can do about it: exercise. Exercise, both cardiovascular and weight-bearing, builds muscle, tones flabby arms and helps burn excess calories. By burning fat overall, and toning your arm muscles you may just have the cure for your underarm cleavage blues.

Cardiovascular Exercise

Engaging in regular cardiovascular exercise is the first step to getting rid of underarm cleavage. Weight-bearing exercise helps burn fat, but it needs to be done in combination with exercise that increases the heart rate for a sustained period of time. Running, biking, swimming and aerobics are all good forms of cardiovascular exercise. Do some form of cardiovascular exercise at least four days a week for 30 minutes. Exercising at a moderate-to-intense level will help you burn more calories in a shorter period of time than a longer, less intense workout.

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Triceps Extensions

Your triceps are located on the backs of your upper arms, which is the problem area if you have underarm cleavage.

Sit up tall on a weight bench with both feet flat on the floor. Take one free weight in both hands and lift it up above your head. Cradle one end of the free weight in both palms and allow the other end of the free weight to hang down toward the floor. Straighten your arms and position your upper arms next to your ears. Slowly bend your elbows, bringing the weight back and down behind your head. Do not move your upper arms. When your elbows are at a right angle push back up so that your arms are straight again. Repeat until you feel your triceps muscles get tired, which will vary depending on the size of the weight.

Triceps Dips

This exercise also tones your triceps, as well as your chest.

Sit on a weight bench with your feet flat on the floor and your hands grabbing the edge of the bench next your hips. Lift your buttocks off the bench and walk your feet a foot or 2 away from the bench. Keep your arms straight and your torso perpendicular to the ground. Your knees can be bent. Slowly bend your elbows as you lower your torso and buttocks down towards the ground. When your elbows are at right angles, press yourself back up to straighten your arms. Repeat until your arms are fatigued, about 12 to 15 repetitions.

Triceps Pushdown

Use an elastic resistance band for this exercises. Resistance bands come in different levels of resistance, from easy to more challenging. Choose a resistance level that is challenging for you.

Hang your resistance band from the top of a door. Stand facing the resistance band and take hold of it with your arm bent at a 90-degree angle. Tuck your elbow into your side. The band should have enough resistance that it is already being stretched in the starting position. Keeping your upper arm glued to your side, push down on the band until your arm is straight alongside your body. Slowly release, bring your arm back to a right angle. Repeat until your triceps muscle feels fatigued, which will depend on the resistance band you are using. Switch sides.

Wall Push-Ups

Wall push ups are a good way to introduce yourself to push-up exercises and to build the strength necessary for more advanced forms of push-ups.

Stand in front of a smooth, flat wall. Place your hands on the wall at shoulder height and a little wider than your shoulders. Step your feet back from the wall about 2 feet. Bend your elbows out to the side as you bring your chest in toward the wall. When your chest is about an inch from the wall, press back out so your arms are straight. Repeat this until your arms and chest begin to feel fatigued. You can increase the challenge of this exercise by stepping your feet farther away from the wall. You may need to reposition your hands a little lower so that stay at shoulder height.

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