Excess fat around the underarm and breast side areas can be a source of frustration for many people. While spot reduction of fat is not possible, exercising these areas can help to tone and strengthen the muscles, which can lead to a reduction in the appearance of underarm and breast side fat.
Incorporating targeted exercises into your fitness routine can be an effective way to address these problem areas.
In addition to exercise, maintaining a healthy diet and engaging in regular physical activity is important for overall health and fitness. Combining these lifestyle factors with targeted exercises can help to reduce excess fat in these areas and improve overall body composition.
Here are five exercises that can help to tone and strengthen the chest, back, and arms, which can lead to a reduction in underarm and breast side fat.
It’s important to note that no exercise or diet can specifically target fat loss in a specific area of the body. Fat loss occurs throughout the body as a result of creating a calorie deficit through a combination of exercise and diet.
However, targeted exercises can help to build and tone the muscles in these areas, which can lead to a reduction in the appearance of excess fat. With that in mind, let’s take a look at some effective exercises that can help to reduce underarm and breast side fat.
5 Exercises to Tone Your Underarm and “Side Boob” Area
Many women find it difficult to lose fat in the sideboob area and the saggy parts of the arms. We have 5 exercises for women that will help to lose unwanted fat of those problematic areas and will tone the arms and chest muscles easily (the best compression leggings for this exercises you can find here.) So here we go:
Chest Press
Lie on a bench or a yoga ball with a dumbbell in each hand and keep your legs flat and straight. Push the dumbbells up so your arms will be directly over your shoulders and palms. Then, lower the dumbbell down and a little to the side until your elbows are in line with your shoulders. Do 8-10 reps.
Staggered Push-Ups
Put yourself in push-up position and place your hands a little bit apart from lining with your shoulders with one being higher than the other. Start the moves by flexing your elbows and lowering your torso to the ground. Pause at the bottom of the motion and then extend to return to the beginning position. Do 3×10 reps.
Standing Dumbbell Fly
Stand with your feet hip distance apart while holding a dumbbell in each hand, and keep your knees slightly bent. Keep your back straight and lean forward until your torso is 45-degree angle. Like a circle motion with your hands, bring the weights together. And slowly raise the weights up to shoulder height while keeping your arms slightly bent at the elbows. Do 3×15 reps.
Dumbbell Row
Stand with feet shoulder-width apart while holding a dumbbell in each hand. Then, bend the knees a little bit and bend over at the waist but keep your back straight. Let the dumbbells hang with your arms extended downwards. Contract your back, bend the arms and pull both dumbbells up to your ribcage. Hold for one second in the top position, and then lower the dumbbells to the starting position. Do 3×15 reps.
Triceps Dips
Position your hand shoulder-width apart on a bench or a chair. Straighten your legs in front of you and position your feet so your hips barely touch the bench and your arms are completely straight. Keep your elbows pointing behind you and your forearms perpendicular to the floor and slowly bend your elbows in order to lower your body up to 90-degrees. Pause at the bottom of the movement and slightly do the opposite motion to return in the first position. Do 3×15 reps.
