Have you ever waved to someone and then noticed a little jiggle under your arm that keeps moving even after your arm stopped? Oh yeah! Those babies are called “bat wings,” otherwise known as “underarm flab” or simply “flabby triceps”. Wish you didn’t have them? Well from today forward, you can say goodbye to those unfortunate by-products of ageing, because we’re going to show you some simple exercises to get rid of underarm flab.
Bear in mind though, that there’s no point doing these exercises if you don’t combine it with a regular form of exercise that ramps up your cardio, as well as following a healthy diet aimed at reducing overall body fat. So get out there and learn to dance, or go for brisk walks, play tennis or ride a bicycle …. anything that gets that heart pumping.
Four of the Best Exercises for Underarm Flab – That You Can Do at Home
1. The Behind-Me Bench Press
Face away from a bench, table or sofa, and extending your arms behind you, place your hands facing toward you, on the surface. Make sure to keep your body close to the surface throughout this exercise, as you may find yourself moving further and further away. You can choose how hard you want to make the exercise by where you place your feet – the further outstretched they are, the tougher it will be and the more you’ll work your muscles.
Slowly lower yourself down so that your shoulders are in line with your elbows; then use your arms to push you back up. You should really feel the burn with this exercise.
Try 10 reps to start with, and aim for two to three sets.
2. Lower it Behind the Head
For this exercise you’re going to need a weight of some sort. It could be a set of dumbbells that you’ve purchased, or you could substitute dumbbells with something like a can of beans, a full bottle of water or something similar.
Standing or sitting, hold the weight in both hands above your head and then slowly lower it down behind your head, bending at the elbows and keeping your arms as close together as possible. Then lift the weight back up above your head and feel the back of your arms working.
Do 12 reps, and aim for two to three sets.
3. From Plank to Push-up
This one is a lot more challenging, so see how you feel with it and use variations in starting positions if you need to. You begin by taking a “planking” position on your elbows. Keeping your hips as still as possible, push up onto your hands one arm at a time. Once you’re up, lower yourself back down into the plank position one arm at a time.
Repeat this for 30 seconds. This will work not only your arms, but also shoulders and abs, so it’s a great exercise to add to your workout. If this is too physically demanding, try starting the planking position on your knees instead of your toes.
4. The Bear Crawl
Bear crawls work your triceps, chest, and shoulders. It’s a great way of connecting your mind and your body. To the “bear crawl”, place your hands on the floor in front of your knees and get into a crouched position. Then raise your knees from the floor, taking the weight onto your arms and walk forward using your hands and feet. “Crawl” along the floor as far as you can. Then, back up by “crawling” backwards if you think that you’re coordinated enough, or turn around and crawl forward again.
Aim to do 30 seconds at first and work up to a minute, or work up to a certain distance.