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Swimming is an effective way to tone your underarms and slim down.
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Swimming is an effective way to lose weight all over, including the wobbly fat under your arms. While there are other types of aerobic exercise you can do to lose weight, swimming is a no-impact workout that is easy on the joints and effective at helping you slim down. If you suffer from joint issues or carry excess weight, water-based exercise can be a great way to improve your physical fitness. Combine your swimming routine with arm-toning exercises to get the slender, toned arms you desire. Visit your doctor before you start.
Swim the Fat Away
It's not possible to spot-reduce your underarm area, or triceps, with swimming. But you can use this calorie-burning exercise to lose weight all over, leading to thinner arms. Even though swimming is a no-impact exercise that supports your weight and protects your joints, you can still burn a lot of calories during this aerobic workout. A slow, freestyle swim will help you burn about 500 calories per hour if you weigh around 155 pounds and approximately 650 calories if you weigh 205 pounds. A total calorie-burn of 3,500 per week will help you lose one pound weekly.
Tone Your Underarms in the Water
Whether you do the breaststroke, backstroke or crawl, you'll be using your arms to propel yourself through the water. This helps you tone the triceps muscles while losing weight. After you finish your swim, you can further tone your underarm area with water-based arm exercises. Side and front arm raises, with your arms submerged in the water, can help you tone your triceps. Perform eight to 12 repetitions of these exercises, as well as the this one: Stand with your hands behind your lower back, hands interlaced. Move your elbows forward and back under the water, like a chicken flapping its wings.
Land-Based Arm Exercises
As you lose weight all over and under your arms with swimming, doing arm-toning exercises will help you get the slender arms you desire. Add to your water-based arm exercises with two, 20-minute strength training sessions per week. A total-body workout will give you a strong, balanced look all over. Include triceps exercises such as triceps kickbacks, dumbbell rows and triceps extensions. Do dumbbell rows by holding a dumbbell in each hand. Bend your upper body forward between 45 and 90 degrees. Keep your 90-degree bent arms by your sides as you raise your elbows as high as you can above your back. Lower with control to complete one row.
The Importance of a Healthy Diet
Swimming is a vigorous exercise; a healthy diet that fuels your body will help provide you the energy needed to accomplish your water workouts. Eat lean protein sources, fresh produce, whole grains and lowfat dairy. To lose additional weight each week, cut 250 to 500 calories from your daily intake. This will lead to another half to one pound lost each week.