Many individuals aiming to tone their arms and address underarm jiggle, also known as “bat wings,” may struggle with this specific area. However, incorporating supersets into your exercise regimen can be an effective way to enhance strength and encourage fat loss. Here are five superset workouts that target underarm jiggle to assist you in your fitness journey.
Supersets entail performing two exercises consecutively with minimal rest in between, which can significantly boost the efficiency and intensity of your workout. By integrating supersets into your routine, you are able to target various muscle groups simultaneously and elevate your heart rate, ultimately facilitating calorie and fat burn.
These workouts combine strength training and cardiovascular advantages to not only tone the muscles surrounding your underarms but also improve the overall definition of your arms. To achieve the best outcomes, it is essential to accompany these exercises with a well-rounded diet and adequate hydration.
Here are five superset workouts to melt underarm jiggle and provide an excellent upper-body workout. Each superset will consist of two exercises performed consecutively, making your training sessions efficient and effective.
Workout #1: Dumbbell Arm Toner
What You Need: A pair of dumbbells (5-15 lbs) and a mat. This workout will take approximately 20-25 minutes to complete.
The Routine:
- Dumbbell Tricep Kickbacks – 3 sets of 12 reps
- Dumbbell Lateral Raises – 3 sets of 12 reps
Directions: Perform the tricep kickbacks followed immediately by the lateral raises. Rest for 1 minute between sets. Complete 3 rounds.
1. Dumbbell Tricep Kickbacks
This exercise isolates the triceps, effectively toning the back of the arms.
How To Do It:
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Bend forward slightly at the hips, keeping your back straight.
- With your elbows bent at 90 degrees, extend your arms back until they are straight.
- Slowly return to the starting position and repeat.
2. Dumbbell Lateral Raises
Lateral raises target the shoulders and help create a toned appearance in the upper arms.
How To Do It:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- With your elbows slightly bent, raise your arms out to the sides until they are parallel to the ground.
- Lower back to the starting position and repeat.
Workout #2: Bodyweight Blast
What You Need: Just your body! This workout will take about 20 minutes to complete.
The Routine:
- Pushups – 3 sets of 10 reps
- Plank Up-downs – 3 sets of 10 reps
Directions: Perform the pushups followed immediately by the plank up-downs. Rest for 1 minute between sets. Complete 3 rounds.
1. Pushups
Pushups engage the chest, triceps, and shoulders, promoting upper-body strength.
How To Do It:
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the ground.
- Push back up to the starting position and repeat.
2. Plank Up-downs
This exercise targets the core, shoulders, and arms, enhancing stability and strength.
How To Do It:
- Begin in a high plank position.
- Lower your right elbow to the ground, followed by your left, coming into a forearm plank.
- Push back up to a high plank one hand at a time.
- Repeat, alternating the arm you lead with.
Workout #3: Resistance Band Sculpt
What You Need: A resistance band. This workout will take about 20-25 minutes to complete.
The Routine:
- Band Tricep Extensions – 3 sets of 15 reps
- Band Bicep Curls – 3 sets of 15 reps
Directions: Perform the tricep extensions followed immediately by the bicep curls. Rest for 1 minute between sets. Complete 3 rounds.
1. Band Tricep Extensions
Resistance bands are great for isolating the triceps and promoting muscle tone in the upper arms.
How To Do It:
- Stand on the center of the band, holding the handles with your palms facing inward.
- Raise your arms overhead, keeping your elbows close to your head.
- Lower the band behind your head by bending your elbows, then extend back up to the starting position.
2. Band Bicep Curls
This exercise effectively targets the biceps, adding definition to the front of the arms.
How To Do It:
- Stand on the band with your feet shoulder-width apart, holding the handles with your palms facing up.
- Curl your hands toward your shoulders while keeping your elbows close to your sides.
- Lower back to the starting position and repeat.
Workout #4: Combo Crush
What You Need: A pair of dumbbells (5-15 lbs). This workout will take about 25 minutes to complete.
The Routine:
- Dumbbell Overhead Press – 3 sets of 12 reps
- Dumbbell Bent-over Rows – 3 sets of 12 reps
Directions: Perform the overhead press followed immediately by the bent-over rows. Rest for 1 minute between sets. Complete 3 rounds.
1. Dumbbell Overhead Press
This exercise strengthens the shoulders and triceps, promoting arm stability.
How To Do It:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Press the weights overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height and repeat.
2. Dumbbell Bent-over Rows
Bent-over rows target the back and biceps, helping to create overall arm definition.
How To Do It:
- Bend forward slightly at the hips, holding a dumbbell in each hand with your palms facing each other.
- Pull the dumbbells toward your torso, squeezing your shoulder blades together.
- Lower the weights back down and repeat.
Workout #5: Cardio and Tone
What You Need: A pair of light dumbbells (optional). This workout will take about 25 minutes to complete.
The Routine:
- Jumping Jacks – 3 sets of 30 seconds
- Dumbbell Shoulder Press – 3 sets of 12 reps
Directions: Perform the jumping jacks followed immediately by the shoulder press. Rest for 1 minute between sets. Complete 3 rounds.
1. Jumping Jacks
Jumping jacks elevate your heart rate while engaging your arms and legs.
How To Do It:
- Stand with your feet together and arms at your sides.
- Jump up, spreading your legs shoulder-width apart while raising your arms overhead.
- Jump back to the starting position and repeat.
2. Dumbbell Shoulder Press
This exercise works the shoulders and triceps, contributing to the toning of the upper arms.
How To Do It:
- Stand or sit with a dumbbell in each hand at shoulder height, palms facing forward.
- Press the dumbbells overhead until your arms are fully extended.
- Lower the weights back to shoulder height and repeat.
Frequently Asked Questions (FAQs)
What is a superset workout?
A superset workout is a form of strength training where you perform two exercises back-to-back with minimal rest in between. It is often used to increase the intensity of a workout and maximize the effectiveness of the exercises.
How can superset workouts help get rid of underarm jiggle?
1. Increased Caloric Burn:
Superset workouts elevate your heart rate and keep it elevated throughout the workout, leading to more calories burned. This can contribute to reducing overall body fat, including in the underarm area.
2. Targeted Muscle Engagement:
By incorporating specific exercises targeting the triceps and shoulders in your superset workout, you can tone and strengthen the muscles in the underarm area, reducing the appearance of jiggle.
Are there specific superset workouts that target underarm jiggle?
1. Tricep Dips + Overhead Tricep Extensions:
- Perform 12-15 reps of tricep dips followed by 12-15 reps of overhead tricep extensions.
- Repeat for 3 sets with minimal rest in between.
2. Push-Ups + Tricep Kickbacks:
- Do 10-12 push-ups followed by 12-15 tricep kickbacks on each arm.
- Complete 3 sets, resting briefly between each superset.
3. Shoulder Press + Lateral Raises:
- Perform 10-12 reps of shoulder presses paired with 12-15 reps of lateral raises.
- Repeat for 3 sets with controlled movements and focus on form.
How often should I incorporate superset workouts into my routine?
It is recommended to include superset workouts targeting underarm jiggle 2-3 times a week, allowing for adequate rest days in between to promote muscle recovery and growth. Consistency and proper form are key to seeing results.
