Many people can relate to being insecure about a very specific section of fat on their bodies, as when you have excess amounts of it, it can be hard to lose. That is stubborn underarm fat.
Fat that builds up under your arms, also known as ‘bat wings,’ can make people feel insecure about their body and add some unnecessary weight and ‘jiggle’ that no one wants to deal with. Other times, when people are able to lose some weight, there can be excess skin that builds up under the arms, and having that extra movement can be pretty uncomfortable.
This kind of fat gets even harder to lose as you get older for a variety of reasons, but that doesn’t mean it’s impossible. We spoke with health experts and trainers about the best exercises that can help you burn underarm fat and build some muscle that can eliminate those stubborn bat wings.
“The challenge we have as we get older, lose hormones, and tend to become less active is that our skin thins, becomes drier, and doesn’t bounce back,” noted certified personal trainer and triathlon coach, Kristen Hislop.
“Hence, what was once a smooth surface is now crepey and looks like there is fat. How do you fix it? Build muscle.”
Read more about four of the powerful arm exercises below.
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Tricep Dips
Amanda Grimm, PT and certified running coach, recommends tricep dips to target that stubborn underarm area.
"This move uses your bodyweight to isolate the triceps," she explains.
Just grab a chair, place your hands on the seat behind you, and lower yourself with control, then push back up to feel the burn. One of the best parts of this exercise is that you don't have to use any fancy workout equipment; you can simply use a chair from your dining room or even one from your office if you want to try to sneak a few in during work!
Push Ups
If you're a fan of more old-school workouts and want to get rid of your bat wings, you're in luck. According to Hislop, classic push-ups are still one of the best ways to tone your arms. In case you haven't been forced to do some push-ups in gym class, you start on the ground in a strong plank position, then lower your chest to the ground while keeping your core engaged.
"It's a simple move that builds serious upper body strength," says Hislop.
Dumbbell Kickbacks
One of the best ways to feel the burn, build muscle, and get rid of fat under your arms, Grimm recommends trying dumbbell kickbacks to hone in on the back of your arms. It's a very controlled exercise that can help you focus on toning and tightening the arms by activating specific muscles you might not use on a daily basis.
"Keep your elbows up and bent at 90 degrees, then slowly extend your arms back," she instructs.
Tricep Push Ups
This is another one of those very simple yet effective arm exercises to help you build muscle and lose fat in that area. All you need are a simple pair of dumbbells, which you can use at home or your local gym.
To achieve this workout, which can be done while watching TV, Hislop says to "hold a dumbbell in each hand and curl the dumbbell up to your shoulder, bending your elbow."
Which of these four beneficial exercises would you try first?
