01 September, 2011
Kettlebell Exercises for Underarm Flab
Underarm flab is a pesky problem that can keep you hidden in long-sleeve shirts even during the summer. Kettlebell exercises can be effective for reducing underarm flab and toning the underlying triceps muscles. Combine kettlebell exercises with regular cardio and a healthy diet to shed those sleeves and reveal lean, sexy arms.
Lying Triceps Extension
Lying triceps extensions work all three heads of the triceps equally. Lie face up on the floor and place a kettlebell on the floor 6 inches from the top of your head. Bend your elbows and grasp the handle of the kettlebell with both hands. Contract your triceps to extend your arms and lift the kettlebell above your head. Slowly lower the kettlebell back to the starting position to repeat the exercise.
This exercise generally works the shoulders, but it also is effective for toning underarm flab. Sit or stand with your abdomen contracted and back straight. Hold a kettlebell in each hand. Begin with your elbows bent and the weights at shoulder level. Extend your arms to press the kettlebells overhead, then slowly lower them back to the starting position.
Triceps kickbacks isolates the underarm area. Hold a kettlebell in your right hand and bend at the waist so that your torso is parallel with the floor. Bend your knees slightly to take the strain off your hamstrings and back. Place your left hand on your left thigh or an exercise bench to support your torso. Bend your right arm and tuck your elbow into your side. Keeping your elbow close to your side, push the kettlebell behind you by extending your arm. Squeeze your triceps at the end of the movement, then return to the starting position. Complete the desired number of repetitions, then switch arms and repeat the exercise.
The bench press is a popular exercise for developing the chest muscles and working the underarm muscles. Lie face up on an exercise bench with your knees bent and feet flat on the floor. Hold a kettlebell in each hand and begin with your arms extended vertically. Bend your arms to slowly lower the weights to your chest, then contract your triceps to extend your arms and return to the starting position.
Like all strength-training moves, kettlebell exercises should be done on three nonconsecutive days each week. Perform two to three sets of eight to 12 repetitions of each exercise. Use kettlebells that are heavy enough to challenge your muscles, varying the weight for each exercise as needed.
- "Strength Training Anatomy"; Frederic Delavier; 2006
- ShapeFit: Kettlebell Exercise Guides -- Lying Tricep Extensions
- BartekSzewczyk/iStock/Getty Images