Say Goodbye to the Armpit Pooch: Top At-Home Exercises for Women

The armpit pooch is a common concern for many women—particularly as summer approaches and the weather calls for tank tops and swimsuits. If you’re ready to tackle that stubborn area, you’re in luck! A combination of targeted exercises and a healthy diet can work wonders. Here’s a detailed guide to effective at-home workouts specifically designed to reduce the armpit pooch, all requiring little to no equipment.

General Tips

Before diving into the exercises, it’s essential to note that consistency is key. Aim to perform three sets of 12 repetitions for each exercise, incorporating them into your weekly routine. You can either spread them across different days or combine them into a single, longer workout session. Don’t forget to complement your workouts with a balanced diet that maintains a slight caloric deficit—this combination will help you burn excess fat while toning the muscles in your upper body.

1. Pushups to Side Plank Rotations

Primary Targets: Chest, triceps, obliques, and deltoids.

To perform this exercise, start in a pushup position with your hands aligned beneath your shoulders. Lower your body toward the ground, bending at the elbows. As you push up, rotate your torso to the right and raise your right arm straight towards the ceiling, holding that side plank position briefly. Return to the pushup position and repeat on the left side. Alternate and continue to your target repetitions.

2. Tricep Dips

Primary Targets: Triceps and muscles behind the arms.

For tricep dips, position yourself on the edge of a stable chair or low table, gripping the edge with your hands next to your hips. Slide off the edge, supporting your weight on your hands. Bend your elbows to lower yourself toward the ground and push through your hands and feet to lift back up. Repeat this movement for the desired number of reps.

3. Inchworms

Primary Targets: Deltoids, chest, and core.

Stand with your feet hip-width apart. Bend from your waist and place your hands on the floor in front of you. Walk your hands forward until you’re in a plank position, then walk your feet toward your hands while keeping them as straight as possible. This not only enhances upper body strength but also provides a lovely stretch for your posterior chain. Repeat this movement until you reach your goal repetitions.

4. Pike Pushups

Primary Targets: Deltoids, particularly the anterior portion.

To perform a pike pushup, start in a downward dog position, pushing your hips back and upward. Bend your elbows to lower your head towards the ground, the weight balanced on your hands and feet. Push back up to the starting position. For an added challenge, elevate your feet on a yoga ball. Continue for the set repetitions.

5. Plank to Alternating Toe Touches

Primary Targets: Shoulders, chest, and obliques.

Begin in a plank position. Rotate your hips to the right and reach your left hand toward your right foot. Return to plank and repeat on the opposite side. This dynamic move engages multiple muscle groups while also enhancing core stability. Aim to alternate sides consistently for your target count.

6. Arm Circles

Primary Targets: Deltoids and surrounding upper arm muscles.

Stand with your feet shoulder-width apart and arms extended straight out to the sides at shoulder height. Make small circles forward for a set time or number of rotations, then reverse the direction. This simple movement helps tone the arm area without requiring significant equipment or space!

7. Diamond Pushups

Primary Targets: Triceps, chest, and deltoids.

To execute a diamond pushup, position your hands close together beneath your chest, forming a diamond shape with your thumbs and index fingers. Lower your body, keeping elbows close to your sides, and then push back up to the starting position. This variation effectively emphasizes the triceps, which is vital for strengthening the area near your armpits. Complete the desired number of repetitions to finish off your workout.

By incorporating these exercises into your routine, you can effectively combat the armpit pooch while working towards a toned upper body. Remember: consistency, proper form, and a balanced diet are your best allies in this fitness journey. Get moving, and soon enough, you’ll feel confident in your skin!