How to get rid of flabby armpits? Discussion on LiveInternet

The accumulation of fat in the problem area leads to physical and, as a result, psychological discomfort and disrupts a person’s comfortable life.
Local weight loss is a common myth, since extra pounds disappear evenly from the entire body.

At the same time, there are special exercises for the gym and home exercises that will help you quickly tidy up and tighten the muscles in the armpits.

A set of exercises with dumbbells for losing weight and pumping up your arms

Breeding in a lying position.
The technique is as simple as possible for people of any level of athletic training. You should pick up dumbbells and lie on your back. Your arms are located at the top at the level of your chest; in this position, begin raising your arms in both directions at the same time. During the movement, your arms should not be completely straight; it is advisable to bend them slightly at the elbows.

Frequency of execution – 10-15 times/3 sets.

Important! When performing the exercise, constantly tense your arms and chest muscles. To enhance the effect of this exercise, try to perform it while lying on a fitball.

Changing hands in a lying position. Lie on your back (lower back pressed to the floor) and hold a dumbbell in each hand. Lower one of your hands down towards your hips, and raise and lower the other towards your head (consistently change the position of your hands at an intense pace).

Number of repetitions – 3 sets of 8-10 times.

Note! The dumbbells in your hands should not come into contact with the floor surface; keep your arms tense and control the trajectory of your movements.

Raising your arms to the sides. Starting body position: stand straight (maintaining correct posture) and hold dumbbells. Begin to slowly extend your arms to both sides, without raising them higher than your shoulders. After this, also smoothly lower the dumbbells, tensing the muscles of your arms, chest and back.

Frequency of execution – 10-15 repetitions/3 sets.

Raising your arms above head level. Take one dumbbell, your body is in a standing position, looking straight. Bend your elbows, holding the dumbbell behind your head. Inhale deeply and lift it above head level, then slowly lower the weight to the starting position.

Perform 3 sets of 12-15 reps.

You may also be interested in: Exercises to lose weight on arms and shoulders at home

How to remove fat from armpits: effective exercises

Be sure to check out:

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Useful video on how to remove armpit creases

Hated folds of fat appear near the armpits and in the chest area. They are especially noticeable when clothing completely reveals the arms (T-shirts with thin straps or strapless dresses). Such “rollers” look very ugly, especially against the backdrop of a toned body and thin arms. And the desire of the owners of such shortcomings to correct them as soon as possible is understandable.

Before you rush to fight fat, you should try to find out the reason for its appearance in such an unexpected place. Many factors influence the formation of axillary folds, and this problem can affect even thin people, not just those who are overweight. Possible causes of underarm fat include:

Insufficiently developed muscles of the arms and chest. This area is connected to the pectoral triceps, and if it is weakened, fat deposits appear.
Poor posture. When a person slouches, lowers his shoulders, folds form in the armpits.
Developed, overgrown breast tissue. Or polymastia - additional mammary glands.
Genetic predisposition. Fat accumulates in the chest area and is not evenly distributed throughout the body.

If, according to the suspicions of their owner, the wrinkles are caused by incorrect posture, it is necessary to take measures to restore it: do not hunch over, walk straight. The problem resolves itself when natural causes are to blame - breast swelling during pregnancy and breastfeeding or wearing the wrong type of bra, which compresses the breasts and pulls folds of skin to the armpits. When identifying provocateurs, it is necessary to eliminate such pathological causes as polymastia and inflamed lymph nodes, which only a doctor can handle.

Effective loads for the gym

pullover on the bench. Sit on the edge of the bench. Holding a dumbbell with both hands, lie on your back and lift the weight in front of you at chest level. Your arms should be tense and your elbows slightly bent. From this starting position, lower your arms while inhaling, bending your elbows. As you exhale, lift the weight to the starting position. Perform 2 sets of 10 times;
reverse pull-ups. To perform the exercise, you need a special squat rack with a bar (Smith machine), which is installed at a distance of 1 m from the floor. Before performing, check that the bar is securely secured. Grasp it with a narrow grip, legs must be extended forward and rested on the floor, arms straightened. As you exhale, pull your body up, inhale and return to the starting position. Repeat 2 sets of 10 times;

Note! You can use a wide grip, which will increase the load on the muscles in the arms and back.

Bent-over barbell row. Grab the bar with a close grip, arms fully extended and shoulders back. Place your feet shoulder-width apart with your knees slightly bent. Slowly pull the barbell up until it touches your stomach, then smoothly return to the starting position. Do 3 sets of 12 reps.

The most popular exercises to get rid of armpit fat:

In the summer season, the most important correction method is swimming! Run to the shore of a pond or to the sea! As a last resort, go to the pool (get yourself such a good habit). You should swim crawl - this is the most effective style for elasticity of the armpits. Your norm: three times a week for 40 minutes. You will be able to see the results in just a couple of months.
Don't like water? Don't have a nice swimsuit? Let's go to the gym! You need an elliptical or rowing machine. The first is more effective, due to the involvement of not only the axillary muscles, but also the thighs, buttocks, and calves. Your norm: three times a week for 45 minutes.
Pull-up on the horizontal bar. If you can’t do more than 0.5 pull-ups and hang out like a sausage among young, handsome athletes with blue eyes while you’re shy, ask your dad (husband) to hang a horizontal bar at home. With its help, you will strengthen both the skin of your armpits and your back muscles.
Push-ups from the floor. Also labor-intensive and complex, but extremely effective. At the same time, you will lift your chest muscles. We place our palms wide, and our chests need to touch the floor (the smaller the chest, the more difficult it is, but the faster the result will come). We do it whenever possible (as much as we have enough strength, preferably 12-15 times), but 5 approaches daily.
Let's shake off the “old times”! This way you will help improve blood circulation in the right places. We stand up straight, spread our arms to the sides and, moving forward first one shoulder, then the other, shake our chest. Remember the “Gypsy” dance! Leave your hips motionless! It is important. Your norm: every morning for 3 minutes.
Pilates circle. It will be useful not only for your armpits, but also for all other muscles. Therefore, if you haven’t bought it yet, now is the time! A very effective projectile that allows you to quickly restore your muscles to their former elasticity. 1. So, we stand up straight, raise the circle to chest level and powerfully squeeze it with both hands so that from the circle you first get an oval, and then an ellipse. Squeezing the projectile, we freeze for 5-6 seconds. Your norm: 15-20 compressions daily. 2. Raise your arms with the projectile up and repeat the same thing, but above your head. The norm is the same - 15-20 compressions.
And dumbbells again. An excellent exercise that allows you to remove “fat” from your armpits and raise your breast size no matter what. It is better to do this on a simulator, but in its absence we simply lie down (on a hard sofa) on a bench so that the upper part of the body “hangs” in the air from the top of the head to the ribs. If you can catch your feet on something, great. If you can’t, ask your child to sit on your feet. Next, we spread our arms with dumbbells (note: with bottles) to the sides. Then we bend our elbows at a level just below the bench and “flapping our wings”, bending and straightening our arms. Your norm: 2 approaches per day, 15-20 times.

Activities for home

If you can’t actively take care of your health and go to the gym, you can use a set of exercises for home. They will also help both strengthen the muscles of the upper arm and remove fat from the armpits:

How to speed up results

To achieve quick results, additional correction methods can be used.

Special diet. For easier weight loss and effective muscle training, you need to create your own menu based on the principles of proper nutrition:

Limit the consumption of fast carbohydrates and sugars (refined sugar, baked goods, various cakes and pastries, sweets, milk chocolate).
Focus on slow carbohydrates - these include whole grain porridge, durum wheat pasta, grain bread, etc.
Eat enough protein daily – this requires low-fat dairy products, fish, and poultry.
Maintain a slight caloric deficit and eat small meals throughout the day.

Cosmetic methods can significantly tighten the skin in the armpit area, remove sagging and improve weight loss results:

Contrast shower - alternating cool and hot water in the morning activates local blood circulation, helping to tone the skin in the problem area.
Massage with active cream - simple self-massage movements improve lymphatic drainage and blood flow, promote weight loss. A special cream can enhance the result due to its thermal effect or lifting effect. Self-massage involves a combination of stroking movements and gentle pinching.
Peeling. Use a variety of scrubbing products twice a week to stimulate skin renewal processes.
Wrapping course. You need cling film and active care products: a cosmetic composition from a cosmetologist or homemade mixtures of kaolin, natural honey, coffee beans. The problem area should be treated with the selected composition and covered with plastic wrap for about 30-40 minutes, after which it is recommended to take a contrast shower. To achieve a pronounced result, wraps are carried out at least 2 times a week.

To improve blood circulation

In order to improve blood circulation, it is recommended to complete strength and aerobic exercise with special chest shaking exercises. In order to perform this exercise, you need to stand up straight, spread your arms to the sides and push your shoulders forward one by one, gradually accelerating to an intense and shallow shaking of your chest. When performing this exercise, do not forget about the hips, which must remain motionless. It is better to do this exercise for three minutes every day in the morning.

Flabby armpits and upper arms often reveal your true age. No matter how young you look, you should raise your hands while straightening your hair, and now ugly folds and wrinkles “gossip” that you celebrated 25 years ago...

Flabby armpits: reasons

The fact is that with age, the skin of the armpits loses collagen and elastin, which helped it contract as needed. As soon as the body's production of these substances decreases, the skin of the armpits quickly becomes flabby, it simply hangs under the arms.

Or maybe you were on a strict diet and suddenly lost a lot of kilograms? This can also cause the skin of the armpits to stretch, and at any age.

This, of course, is not fun, but it is not tragic either!

Armpit exercises

Get down to business right now, not on Monday or the first! Then flabby armpits will quickly give way to beautiful and toned skin.

First exercise for armpits:

Second exercise for armpits:

Lie on the floor, bend your knees. Take dumbbells in your hands, and now lift them at a right angle, just above your shoulders. After this, spread your arms to the sides, but no longer straight, but bent at the elbows. Return to the starting position. This exercise is designed for 15-25 repetitions, as long as you have enough strength.

Third exercise for armpits:

Stand in the “feet wider than shoulder-width apart” position, take dumbbells in your hands and stretch them forward. Now start bending your arms towards your shoulders one by one. This needs to be done 20 times for each hand.

Flabby armpits: apply cosmetics and massage

In order for flabby armpits to go away forever, you need to approach the matter comprehensively. Let's launch an offensive from all fronts! Exercises for the armpits should be complemented by other methods of care.

Every morning, while standing in the shower, lower the water temperature and massage the skin of your armpits with a hard washcloth.
Use special firming lotions and body creams for the skin of your armpits every day.
Use scrubs for sagging skin once or twice a week. If you choose a scrub with natural moisturizing oil, you won’t have to use cream after it. And now - a little secret: add a little mummy to any product for flabby armpits (you can buy it at the pharmacy): about 1 part mummy to 4 parts cream or lotion.
A massage with a hard washcloth soaked in a solution of apple cider vinegar (a tablespoon per liter of water) tones the skin of the armpits very well.
Go to a good beauty salon. An experienced cosmetologist, having assessed the condition of problem areas, will definitely prescribe special procedures: wraps, peelings, massage for the skin of the armpits... All these measures will help restore the functions of the skin and improve the condition of the frame.
Try not to “sit” on strict diets - they weaken skin tone, which is why flabby armpits appear. The diet should include fish, dietary meat, dairy products, and vegetable oils.

Flabby armpits: choosing the right clothes

In order not to have a complex about flaccid armpit skin, take your choice of clothing seriously. At least for a while while you work on restoring the elasticity of the skin of your armpits.

First of all, try to avoid blouses and sleeveless T-shirts. You understand - as soon as you raise your hands, your flabby armpits will appear in all their “glory” before those around you. Give preference to clothes with graceful sleeves. If we are talking about your favorite sleeveless dress that you really want to wear on a summer evening, try to disguise your flabby armpits with a chic shawl or a fashionable bolero.

Flabby armpits: surgery

If you are over 40, we can recommend, together with exercises for the armpits, cosmetic care and other procedures, to solve the problem radically. Lapectomy gives good results. The doctor injects a special solution into the skin of the armpits, which breaks down fat at the cellular level. In this case, ultrasound is used, which enhances the effect of the procedure. Finally, lymphatic drainage is performed at the end.

In addition, today flabby armpits can be made elastic again using brachioplasty (skin tightening in the shoulder area), sometimes the procedure is performed in combination with liposuction.

In a word, if you tackle your flabby armpits energetically and don’t deviate from your plan, after just a couple of months you’ll be able to wear your favorite T-shirts again!

Cosmetics for flabby armpits:

Cream for improving skin structure with a lifting effect Insulinol Lipo-Lifting, Ericson Laboratoire (France)
Scrub with restorative effect Body Tonic Polisher Gommage Tonic Corps, Clarins, (France)

As they say, people are greeted by their clothes. It is on appearance that the first impression of a person is based, especially if in front of you is a representative of the fair sex. A well-groomed woman immediately attracts attention, but the overall appearance can be ruined by seemingly insignificant details. The fact is that most people lead a sedentary lifestyle during the cold season. This cannot have a positive effect on your figure; excess fat deposits appear, which many want to get rid of. It is a misconception that men do not look at a woman's hands. In fact, a lot depends on this. If you have a few extra pounds, questions arise. How to remove fat from arms and armpits? This is what we will talk about in this article.

What do coaches and athletes tell you?

A. Lutsenko, fitness trainer, TV presenter of the “Weighted and Happy” program

To make your arms thinner and lose weight in the armpit area, it is quite important to do classic push-ups. For people with basic physical training, a kneeling position is suitable, while doing push-ups as low as possible, try to touch your chest to the floor surface.

This zone is very specific in terms of weight loss; excess fat often accumulates here in those with an “apple” figure. But don’t be upset - just 2 weeks of such push-ups (at least 15 times a day) will provide you with beautiful arms and toned armpits.

At the same time, it is quite important not to forget about nutrition - proper weight loss is impossible with the constant consumption of fast food and sweets!

L. Carraggio, trainer, creator of the trampoLEAN physical fitness improvement program

To increase the effectiveness of training and strengthen the muscles in the armpit area, use the achievements of technological progress. A large number of athletes use stopwatches in their smartphones: this will help monitor the period of intense exercise and muscle relaxation.

Interval training (in professional circles they are called Tabata) allows you to achieve more pronounced results in a short period of time, thanks to the alternation of various exercises at strict intervals.

R. Melderis, coach, sports consultant for Adidas

In the process of losing weight and pumping muscles, do not forget about the correct rest regime. The basis for a good metabolism is good sleep (at least 8 hours).

It is at this time that the muscles are restored as intensively as possible due to the reserves of amino acids in the body.

Main conclusions

It is impossible to remove fat in one area without overall weight loss.

But there are a number of methods that will help tighten the muscles in the armpit area and improve your appearance:

Physical training. Exercises for losing weight on arms and shoulders with dumbbells, special exercise machines and your own weight train muscles and speed up the overall process of losing weight.
Proper nutrition helps burn excess calories, and an abundance of protein in the daily menu accelerates the recovery of muscle fibers.
Cosmetic methods tone and improve the overall condition of the skin in the problem area and prevent the appearance of sagging.

Before starting training, be sure to consult with your doctor and qualified trainer!

Causes of sagging skin under the arms

The skin in this area of the body loses its tightness in the following cases:

weight changes, with sudden weight loss or weight gain;
lack of physical activity;
incorrect posture;
genetic features of body structure;
age-related changes.

The skin sags due to the accumulation of fatty deposits or weakness of the triceps, which is not involved in normal household activities. If the body uses the biceps when we carry a load or do housework, then the triceps are rarely needed in everyday life. It loses elasticity and sags.

Your task is to pump up the triceps, as well as the adjacent pectoral muscles and biceps. This will tighten sagging muscles, improve skin tone and your appearance. And also pay attention to your posture, check its correctness. Maybe it needs to be adjusted so that the pectoral muscles can work at full strength.