Exercises to Lose Weight on the Underarms

If you want to lose underarm flab, focus on losing weight from your entire body. As your body fat reduces, so will that unsightly jiggle at the back of your upper arms. A healthy diet paired with cardiovascular exercise and strength training can help you lose weight. As you burn calories and reduce your weight, targeted triceps exercises can ensure that toned, strong muscles will show when the excess fat is gone.

Cardio and Strength Training


Doing moderate cardio for 150 to 300 minutes per week and strength training on two days can burn calories so you lose weight. Walking briskly, riding a bike and water aerobics are all effective cardiovascular exercises. To maintain a moderate intensity, ensure you can talk during the exercise, but not sing. During strength training, target all major muscle groups with two or three sets of eight to 12 repetitions per exercise. The weight you lift should be heavy enough so you can't do another repetition after completing the set.

Triangle Pushups


A study commissioned by the American Council on Exercise concluded that triangle pushups are the most effective exercise to target the triceps. This exercise consists of doing pushups with your hands close together on the floor so you can form a triangle with your index fingers and thumbs. Your elbows stay tucked into your torso as you bend and extend them to lower your chest toward the floor. If you're new to pushups, do this exercise on bended knees to reduce the lifting load, and as you get stronger, straighten your legs.

Triceps Dips


Similar to triangle pushups, triceps dips can be done almost anywhere and don't require the use of fancy equipment -- a sturdy chair or bench will do. Scoot forward when you sit on the chair or bench until your buttocks hover above the floor and you're holding yourself up on the edge of the seat. Bend your elbows 90 degrees so your buttocks lower toward the floor, and then extend your elbows to return to your initial position.

Triceps Kickbacks


A dumbbell or water bottle can be used to perform triceps kickbacks. This exercise also focuses on the natural function of the triceps, which is to extend your elbow or straighten your arm. With a weight in one hand, step forward with your opposite foot and lean your upper body over about 45 degrees. Rest your free hand on your knee for support. Raise the weight about 45 degrees behind you with your arm straight. Then bend your elbow and when your lower arm is vertical to the floor, immediately push it back to the starting point.