Exercise To Get Rid Of Flab Under Arm

Flabby underarms, sometimes called wings or bingo arms, are an accumulation of excess body fat on your underarms beneath your armpit areas. Getting rid of that loose, jiggly underarm flab isn't easy. Building and maintaining sleek, sculpted arms requires sticking to a healthy low-fat diet, regular aerobic workouts and exercises that isolate your triceps muscles.

Standing Dumbbell Overhead Triceps Extension

Recommended by the American Council on Exercise, the standing dumbbell overhead triceps extension not only isolates your triceps muscles but also works your abdominal muscles. Stand with one foot slightly in front of the other. Wrap both of your hands around a dumbbell handle. Contract your abdominal muscles, exhale and slowly press the dumbbell over your head. Bend your elbows backward, with your palms facing the ceiling and the dumbbell hanging vertically. Inhale and lower the dumbbell further until your elbows form a 90-degree angle. Hold for a count of five, then slowly return to the start position.

Triceps Extension With Dumbbells

The triceps extension with dumbbells works similarly to the standing dumbbell overhead triceps extension. Instead of standing, however, the exercise begins by lying on your back with a dumbbell in each hand. Extend your upper arm toward the ceiling, then bend your elbow to a 90-degree angle. Slowly straighten your elbow, raising the dumbbell upward. In a controlled movement, return to the start position. Perform one set of 12 to 15 repetitions.

Chest Press

The exercise ball makes a great partner with a set of dumbbells to tighten and tone your chest, back, abdomen, legs, biceps and triceps. Hold a weight in each hand. Position your body so that your upper back rests on a stability ball. Bend your knees at a 90-degree angle, and plant your feet on the floor about hip-width apart. Extend your arms straight out to your sides, airplane-style. Bend your elbows to a 90-degree angle. Press the dumbbells up toward the ceiling, then slowly lower them until your upper arms are parallel with the floor. Complete two sets of 10 presses.

Rear Arm Dip

Performing the rear arm dip helps provide firm, well-defined triceps, according to the American College of Sports Medicine. Sit on the edge of a sturdy chair. Plant your feet flat on the floor, and curl your fingers around the front of the chair seat. Bend your elbows behind your upper body, and slide yourself mid way down the front of the chair. Hold for a count of five. Use your triceps muscles to lift your buttocks back on the chair seat. Repeat 10 times. To increase the challenge of the exercise, instead of planting both feet on the floor, begin the exercise with your left foot resting on top of your right foot.