A 20-Minute Workout to Sculpt Your Arms and Chest (See Ya, Armpit Fat) – LIVESTRONG.COM


Posted: December 20, 2020 at 2:56 am

You can't spot reduce armpit fat, but strength training can build muscle and help improve the appearance of that area.

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Get ready to say hello to strong, toned arms with this 20-minute workout that targets your triceps and chest. And while your goal may be to get rid of "armpit fat" completely, keep in mind that most people have at least some fat in that area, despite what you may see on Instagram.

But with the right exercises, along with cardio and a healthy diet, you can sculpt strong, sleek arms.

"Adding some muscle to the areas surrounding the armpits is the best thing we can do to tighten that area, along with a proper diet and lifestyle," Joey Thurman, certified personal trainer, tells LIVESTRONG.com. "Adding muscle can actually stretch out cellulite and make that area tighter and look better."

In addition to strengthening exercises, you'll also need to reduce your overall body fat reduction, since you can't "spot reduce" one area, Thurman says. One part of that is adding cardio. Thurman says to look for activities that also work your arms, including as boxing, jumping rope or rowing.

The other, arguably most important part, is a healthy diet. To lose weight and body fat, aim to cut 500 to 1,000 calories a day from your normal diet to lose one to two pounds a week in a healthy way, according to the Mayo Clinic.

Try This 20-Minute Workout to Sculpt your Arms and Chest

This at-home workout is a quick, effective way to strengthen your arms and chest and can help you with your goal to losing armpit fat. You'll need a set of dumbbells, resistance bands and a stability ball or step.

For best results, do the following workout three times a week, along with regular cardio. Thurman says you can expect to see firmer arms within a few weeks. "Beginners will see results faster, while people who have been working out longer may take a little longer."

Do: each of the following moves for the given number of reps. Once you complete the circuit once, repeat it as many times as possible in 20 minutes.

Image Credit: Joey Thurman/LIVESTRONG.com

Reps 15

Activity Resistance Band Workout

Keep your elbows high and think about bringing your shoulders blades together at the end point, Thurman says.

Image Credit: Joey Thurman/LIVESTRONG.com

Reps 15

Activity Resistance Band Workout

Image Credit: Joey Thurman/LIVESTRONG.com

Activity Body-Weight Workout

To modify, drop to your knees or perform push-ups on an incline with your hands on a bench or step.

Image Credit: Joey Thurman/LIVESTRONG.com

Reps 15

Activity Dumbbell Workout

If you dont have a stability ball, you can use a bench or lie on the floor.

Think about controlling the weight down and allow your shoulders to come back. Keep your chest elevated, Thurman says. Focus on the squeeze through your chest.

Image Credit: Joey Thurman/LIVESTRONG.com

Sets 3

Time 20 Sec

Activity Body-Weight Workout

This isometric exercise builds muscle through tension and will help strengthen your pectoral muscles.

Image Credit: Joey Thurman/LIVESTRONG.com

Reps 20

Activity Resistance Band Workout

For more resistance, hold the band closer together. For less resistance, hold the band further apart.

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A 20-Minute Workout to Sculpt Your Arms and Chest (See Ya, Armpit Fat) - LIVESTRONG.COM

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