6 resistance band exercises to minimize upper arm fat for women past forty years old

6 resistance band exercises to minimize upper arm fat for women past forty years old

Get Rid of Armpit Pouch with Resistance Band Workouts

If you're battling that pesky "armpit pooch," don't fret! We've got the best resistance band exercises to banish that bulge for good. Resistance bands are gold when it comes to sculpting and toning your body, particularly targeting those tough spots like the upper chest and armpits.

Why are bands the bee's knees? According to Sean Carpenter, PT, DPT, Cert. MDT, Cert. DN, a lead therapist specializing in golf, sports medicine, and rehabilitation at Memorial Hermann Health System, "Resistance bands offer tension throughout movements, promote multi-directional movement, engage stabilizing muscles, are generally easier on joints, and encourage better posture and control during exercises."

Before you dive in, check the health of your bands—look for tears, cracks, or sun damage, and ensure they're securely anchored to avoid accidents. And remember, pick the right level of resistance for your current strength level.

Chest Fly

1. Stand tall and anchor the band behind you at chest level.
2. Hold one end in each hand, arms slightly bent and extended out to the sides.
3. Bring your hands together in front of your chest using control.
4. Slowly return to the starting position.

Band Pull-Apart

1. Stand tall and hold the resistance band ahead of you with arms fully extended at shoulder level.
2. Pull the band apart, stretching your arms laterally while keeping them fully straight.
3. Use control to return.

Serratus Punch

1. Stand tall and anchor the band behind you.
2. With bent arms and hands near your shoulders, extend your arms ahead of you in a "punching" movement.
3. Allow your shoulder blades to protract then return slowly.

Lat Pulldown With Band

1. Anchor the resistance band above your head.
2. Hold onto it with both hands and pull down by bending at the elbows and bringing them in toward your sides.
3. Keep your shoulders down and squeeze your back muscles.

Tricep Kickback

1. Stand tall and step onto the resistance band with one or both feet.
2. Keep your upper arm close to your torso, bend at the elbow and lengthen your arm straight back.
3. Hold for a moment before slowly returning.

Banded Pushup or Chest Press

1. For the banded pushup, assume a high plank and wrap the resistance band around your upper back, holding the ends—one in each hand.
2. Bend at the elbows and lower your chest toward the floor to perform a pushup.
3. For the chest press, lie on your back and press your hands up over your chest against the band's resistance.

Pro tips for optimal results

• Consistency: Train with these exercises at least three times a week.
• Diet: Pair these workouts with a well-balanced diet for enhanced fat loss and muscle definition.
• Progressive Overload: Gradually increase the resistance level of the bands as your muscles grow stronger.

Try incorporating these exercises into your routine, and bid adieu to that armpit pooch!

Sculpting wellness in your fitness journey, these exercises with resistance bands are recommended for targeting the upper chest and armpits effectively. Sean Carpenter, a leading physical therapist, praises resistance bands for promoting multi-directional movement, engaging stabilizing muscles, and encouraging better posture. For optimal results, consistency is key, training with these exercises at least three times a week. Diet plays a crucial role in enhancing fat loss and muscle definition. Lastly, progressive overload, or gradually increasing the resistance level of the bands, aids in strengthening your muscles. So, with a wellness-focused diet and these fitness-and-exercise routines, you can bid adieu to that armpit pooch and embrace a healthier, more toned body. Science supports this approach to health-and-wellness and fitness-and-exercise.

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