4 Chair Exercises Experts Swear By To Get Rid Of Underarm Fat Over 40

Staying fit and healthy is a priority, especially as we age, and targeting specific areas like underarm fat becomes a common concern for many individuals, particularly those over 40. Incorporating chair exercises into your fitness routine can be a convenient and effective way to address this issue. These exercises are not only accessible (see these great at-home workouts) but also provide a low-impact option, making them suitable for individuals with various fitness levels or those dealing with joint concerns.

Underarm fat, often referred to as “bat wings” or “bingo wings,” tends to accumulate with age due to factors such as hormonal changes, decreased metabolism, and a natural decline in muscle mass. While spot reduction is not entirely possible, engaging in targeted exercises can help strengthen and tone the muscles in the underarm area, creating a more defined and lean appearance. Exercises such as tricep dips, seated hammer curls, chair push-ups, and seated arm circles are the ones to perform more of for underarm fat.

Tricep dips, a simple yet effective chair exercise, can be a valuable addition to the fitness routine of individuals over 40 aiming to reduce underarm fat. This exercise primarily targets the triceps, the muscles on the back of the arms, helping to tone and strengthen the underarm area. By utilizing a sturdy chair, individuals can engage in controlled dipping movements that activate and challenge the triceps, shoulders, and chest muscles.

Rachel Vaziralli, a fitness instructor and Schwinn master trainer, breaks down how to perform this workout correctly to maximize its benefits in the video above. She notes that good posture is key here and following the proper steps will ‘strengthen the tricep muscle group, which is that muscle that tends to jiggle when we wave. So, this is a great exercise to tighten it up.’

Seated hammer curls, performed with the support of a chair, provide an excellent chair exercise for individuals over 40 trying to minimize underarm fat. This exercise primarily targets the biceps, forearms, and shoulders, contributing to overall arm strength and tone. Seated hammer curls involve holding a pair of dumbbells (you can use what’s comfortable for you) with a neutral grip and lifting them alternately, effectively engaging the muscles in the underarm area.

TikTok creator @kailen_fit, who boasts over 137K followers on the app, says ‘if you want to build your biceps, try seated hammer curls.’ You can use a chair or a bench to support yourself while doing this upper body exercise.

Chair push-ups are a beneficial chair exercise for individuals over 40 seeking to diminish underarm fat while enhancing upper body strength. This modified version of the traditional push-up offers a supportive and accessible approach. By placing hands on the edge of a sturdy chair and maintaining a plank position, individuals engage the chest, shoulders, and triceps, effectively targeting the underarm area. Chair push-ups are particularly advantageous for those with joint concerns, as they reduce the strain on the wrists and shoulders associated with standard push-ups.

TikTok creator @doubtmefitness demonstrates the proper way to execute this workout effectively by using a chair.

This low-impact workout engages the shoulders, triceps, and upper back, contributing to improved muscle tone in the underarm area. Seated comfortably in a chair, individuals can perform controlled circular motions with their arms, effectively targeting and strengthening the muscles responsible for arm movement. This exercise not only promotes flexibility but also helps in toning the underarm region.

TikTok creator @fitaholick, who has over 75K followers on the app, demonstrates the correct technique for executing seated arm circles to achieve effective arm fat reduction.