Target underarm fat with resistance exercises.
Underarm flab is a lot like an annoying fly buzzing your face -- you can't seem to get it to go away and any sudden movements send it into a flapping frenzy. Fight the annoyance of underarm fat with daily doses of physical activity. Regular workouts combined with a healthy diet will help reduce underarm fat as well as fat throughout the rest of your body.
Fat Blast with Cardio
Cardio does not directly target your underarm flab. What cardio does do, however, is create a caloric deficit, which is necessary to lose fat. Regular cardio will help you to shed fat throughout your entire body, including your underarms. The American College of Sports Medicine recommends getting at least 250 minutes of moderate-intensity exercise per week for weight loss to occur. This equals out to about 35 minutes per day. Walking, jogging, rowing, cycling, swimming, jumping rope, Zumba, kickboxing and elliptical training are all effective ways to burn calories and decrease your underarm fat.
If You Build It, You Will Lose It
Working out with weights is an effective way to reduce underarm fat as well as fat throughout your body. Strength training will help build lean muscle mass, which is a huge asset for those trying to lose fat. The more muscle you have, the higher your metabolism, which will increase your calorie burn even at rest. Concentrate on compound exercises that work multiple muscle groups at once. Squats, lunges, deadlifts, stepups, bench presses, shoulder presses and rows will sufficiently tax the bulk of your muscular system. Aim for two to three sets of eight to 12 reps of each exercise using a challenging weight.
Target your Tri's
Simply working your underarms will do little to shed the unwanted fat in the area -- this is known as spot reduction and, unfortunately, is not possible. However, adding exercises that target the muscles of your underarm, the triceps, will strengthen and tone the muscles preparing them for the grand reveal. Bench dips, pushups, triceps kickbacks and triceps extensions will sufficiently tax your underarms. Perform two to three sets of 10 to 15 reps of these types of exercises.
If formal exercise is not something you imagine yourself doing, then aim to simply stay active throughout the day. Every chance you get to move, do it. You've probably heard it before, but take the stairs, deliver a message in person at the office rather than e-mailing, walk to get lunch and, if your office allows it, use a stability ball or stand at your desk rather than sitting in a chair. The calories burned doing house work, yard work, child care and other daily activities all add up and, over time, could lead to leaner arms and a slimmer you.