How to Eliminate Underarm Flab

Underarm flab can stop shoppers dead in their tracks. Otherwise healthy men and women leave shirts hanging on racks every day even though they fit great and feel good because they reveal too much of the upper arm. A healthy diet and a few simple arm exercises practiced consistently can help you leave shopping racks empty and underarm flab behind.

Things You'll Need

  • Jump rope
  • Set of 3- to 5-lb. hand weights
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Instructions

    • 1

      Warm up with a cardio workout by jumping rope for 20 minutes as this exercise focuses on working out your arms. You may also box or use a rowing machine. Monitor your heart rate by checking your pulse before your workout and halfway through to ensure you are elevating your heart rate to a safe level. A chart included in the resources can guide what your heart rate should be to burn fat and build muscle.

    • 2

      Perform two to three sets of 10 or 12 bicep curls, tricep dips and hammer curls. To perform a bicep curl, grip a weight in each hand such that your thumbs are pointing out from your sides and let your arms hang straight at your sides. Alternating arms, bring each hand up to your shoulder. Count a set as completing 10 to 12 movements with each arm -- 20 to 24 total movements per set. To perform a tricep dip, raise one arm straight above your head. While holding the weight, bend your arm down and backwards toward your head and raise it again. To perform a hammer curl, repeat the movements of the bicep curl except turn your hands inward so that your thumbs point towards your sides.

    • 3

      Complete your workout with another 20 minutes of cardio exercise such as walking, running or biking.

    • 4

      Particularly when beginning to exercise, or increasing your exercise, allow two days rest in between each workout for the first week, then move to one day of rest in between workouts for the second week. By the third week, you should be able to perform the workout routine daily.