Getting rid of underarm flab
The jiggly fat hanging under either arm is the bane of many women’s existence. It’s called underarm fat, and it’s easy to gain but difficult to lose.
The arm consists mostly of the bicep and tricep muscles, and the exercises Paul Johnson, gym instructor, shares this week are geared towards tightening those muscles and getting rid of the fat once and for all.
1. Tricep kickback
In the semi-squat position, with your back straight, slightly lean forward. With your elbows at a 90º angle with dumbbells in hand, extend your forearm without moving your arm itself. Complete 12 of these in one cycle.
2. Three-quarter diamond push-up
This exercise targets the triceps, but it also works the entire arm and even a bit of chest. You can choose to do this push-up either on your knees or on your toes. Place your hands beneath your chest and make a diamond with both thumbs and index fingers. While bending your elbows, slowly descend. Once you descend, pause for five seconds and then push up. Repeat the cycle doing eight at a time then resting for less than a minute.
3. Lat pulldown
This exercise requires the use of the cable bar on a pull-down machine. While in the seated position, grab hold of the bar on either side using both hands. With your arms extended, pull the bar down until it is at the level of your upper chest. Slowly release and extend your arms once more to the starting position.
4. Skull crusher
Lie flat on the ground or on a bench, wherever you feel most comfortable. With dumbbells in hand, extend both arms in the air. Bend your hand at a 90º angle with the weight in hand. Continue to move your forearm up and down while keeping your elbows pointed vertically, doing ten in each cycle.
5. Overhead tricep extension
This can be done in either the sitting or the standing position. Dumbbells can be used, or a cable rope on a pulley machine. Extend your arms up in the air. While holding the rope or the dumbbell, bend your elbows at a 90º angle. Extend arms with the weight until it comes to a full 180 degrees. Breathe as you perform these exercises.
