How to Get Rid of Under Arm Flab

If you wave to a friend and feel a bit of jiggling, perhaps it's time to tighten up those arms. Underarm flab can be a problem area for many women due to extra fat and oftentimes age. This problem spot may keep you from wearing tank tops and force you instead to try to hide this area. But by doing aerobic activity and strength training the biceps and triceps, you'll be able to show off your newly improved arms. Always check with your physician before beginning a new exercise routine.

Tricep dips are a great exercise to get rid of under arm flab. Credit: iprogressman/iStock/GettyImages

Tips

While you can't spot-reduce underarm flab, toning exercises and a caloric deficit can help.

Read more: How to Shrink Arm Fat

Feel the Burn

Increase your cardio activity to boost your calorie burn to lose weight. Your arms are jiggling because they contain more fat than muscle, so you need to reverse that — decreasing fat and increasing muscle. Although spot reduction of fat isn't possible, regular cardio workouts will help you get rid of excess fat throughout your body.

One pound of fat is equal to 3,500 calories. Upping your cardio activity in combination with a balanced diet can help create the caloric deficit needed for fat loss. Aim for a healthy weight loss of one to two pounds per week, per the Centers for Disease Control and Prevention.

Curl It Up

Work your biceps and tone your guns with dumbbell curls.

HOW TO DO IT: Hold a dumbbell in each hand, arms by your sides and palms facing forward. Bend your elbows, curling the weights up toward your shoulders. Lower the weight and repeat; aim for two to three sets of 12 to 15 repetitions.

Perform dumbbell curls with your thumbs pointed to the ceiling and with your palms facing the ground to target different areas of your biceps muscles.

Try Some Kickbacks

Do triceps extensions — also called kickbacks — to tone the back of your arms.

HOW TO DO IT: With a dumbbell in each hand, place your hands over your head with your palms facing each other and the weights touching together. Keep your elbows close to the side of your head as you lower the weights behind your head. Complete two or three sets of 12 to 15 repetitions each.

Read more: The Best Arm-Toning Pilates Exercises

Hit the Bench

Use your bodyweight to tone your triceps with bench dips.

HOW TO DO IT: Sit on a bench, and place your hands on either side of your hips. Stretch your legs out in front of you, and scoot forward so your bottom is no longer on the bench. Straighten your arms to push your body up, then bend your elbows to lower your body down. Stop when your shoulders are no lower than your elbows, then press back up again. Complete two or three sets of 12 to 15 repetitions.

Be sure to hold your weights comfortably. You should never have a death grip on your dumbbells; instead, hold them lightly in your hands.

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