Flabby underarms can be toned up with various exercises that work the muscles the back of the arms, shoulders, chest and upper back. While no one exercise is going to be a miracle exercise for this area, there are a few exercises that will target these muscle groups.
Seated Triceps Dips
Sit on the edge of a weight bench and grip the bench with your hands positioned right below your shoulders turned so that your fingers face away from your body. Stabilize your core and lift your butt off the bench, supporting your body weight with your upper body. Shift your hips out in front of the bench and try to keep them below your shoulders while slowly walking your feet away from you. Note that the further your feet are from your body, the more resistance you create. Flex at your elbows to lower your body toward the floor. Pause once you have a 90-degree bend at your elbows and return to the starting position by extending your arms again.
Close-Grip Pushup
Kneel down on both knees and lean forward to place your hands on the floor. Position your hands at shoulder height and spaced about an inch apart. Engage your abdominals and lift your knees off the floor to extend your legs into a pushup position. Keep a neutral spine as you flex at your elbows to lower your body until it is parallel to the floor. Pause and return to the starting position.
Side Triceps Extensions
Lie on the floor on your right side. Hold onto your left oblique with your right hand. Bend your left arm and place the palm of your hand on the floor in front of your right shoulder and rotate it so that your fingers are pointing in the same direction as your head. Perform a side triceps extension by pressing your left hand into the floor while extending your arm to lift your right shoulder off the floor. Pause right before your arm is completely straight and slowly flex your elbow to lower yourself back to the starting position. Repeat on the opposite side.
Incline Pectoral Fly
Adjust the back portion of a weight bench at a 45-degree angle and sit on the seat holding a free weight in each hand. Lean back and tighten your abs to press your lower back into the bench. Draw the weights up to your chest, and with a slight bend at your elbows, extend your arms out at a 90-degree bend from your body. Maintain this angle and arm extension as you swing your arms out to the sides of your body. Pause once your upper arms are in line with your back and return to the starting position.
References
- "You Are Your Own Gym"; Mark Lauren and Joshua Clark; 2010
- "101 Workouts for Women"; Muscle & Fitness Hers; 2007
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