Exercises to Reduce Armpit Fat
Pushups Lie on your stomach on the floor and position your hands so they’re slightly wider than your shoulders. Extend your feet out behind you so you’re on your toes, and position your head so you’re looking straight down. Push up with your arms to raise your body off the floor, then slowly lower yourself back down. Repeat as many times as desired. Pushups work many muscles, including your upper arms, shoulders, and chest. Do a modified pushup by having your knees on the floor instead of your toes, or do a standing pushup against the wall. Arana says pushups are one of the “most effective” ways to work out your arms without weights: “[Pushups are] one of the most ‘big bang for your buck’ exercises you can do using just your body weight. You can also do variations of planks that work the upper arms. If you have access to a pull-up bar or parallel bars, you could do inverted rows or pull-ups, so you can use your own body weight as resistance.”
Pull-ups Grip a pull-up bar so that your hands are facing away from you and are slightly more than shoulder-width apart. Pull your shoulder blades together as you slowly begin to pull your weight up toward the bar. Pull with your entire upper body and clear the bar with your chin before slowly lowering yourself back down. Pull-ups help strengthen many muscles in your upper body, including your arms. Arana says there are many exercise options for those who can’t do pull-ups: “The number one exercise you can do is a lat pulldown, which mimics the exact movement of the pull-up, but instead of pulling up, you’re pulling down. You’re using the same muscles. Then, do other pulling exercises such as rows.” Shuty recommends strengthening your abs to learn how to do pull-ups: “Pull ups, oftentimes, are as much about your abdominal strength as they are about your back and bicep strength. Get a pull-up bar that can be adjusted in height so that you [can] do a row or an inverted row. Set the rings up so they’re about 3 or 4 feet off the ground so you can straighten your arms and pull. Once you can do a set of 10 or 15 of those, start to put your feet up higher so that more of your body weight goes to your hands.”
Cat-cow On a yoga mat, get on all fours so that your hands are beneath your shoulders and your knees are beneath your hips. Slowly exhale and extend your spine up into an arch (cat position). Let your head dip down to align with your spine. Then, inhale and let your midsection drop as you lift your chest upward and curve your spine and stomach to the floor (cow position). Repeat as many times as desired, remembering to breathe deeply with the motions. This yoga pose lengthens your body and targets your back and chest.
Downward-facing dog Kneel on the center of a yoga mat. Place your hands shoulder-width apart in front of you, and move to your hands and knees. Brace yourself on your hands and straighten your legs to slowly bring your hips up toward the ceiling. Align your feet and extend your toes to remain stable, and allow your weight to shift back on your hips and legs, as well as your hands. Your head should be aligned with your straight back, forming a triangle shape. Hold the position for a few minutes, then slowly reverse the movements to get out of it. This yoga pose targets your arms, back, buttocks, hips, and legs.
Tricep presses Hold a hand weight in each hand, sit down in a chair, and lift your arms above your head. Bend your elbows to bring the weight down behind your head as far as your range of movement allows. Then, raise the weights back above your head, and repeat the exercise for as many reps as you want. This exercise tones your triceps, which are the muscles in your upper arms. If you’re new to the exercise, try to start with two sets of 10-15 repetitions. Rest for 10 seconds between sets.
Tricep extensions Lie on your back on an exercise mat or weight bench. Grab a free weight and hold it above your shoulder to the side of your head. Bend your elbow so your arm is 90-degrees with your elbow pointed toward the ceiling. Extend the weight up toward the ceiling until your arm is out straight, then slowly bring it back to the bent position. Do this exercise several times, then repeat with the other arm. This exercise targets your triceps. It’s also possible to do tricep extensions with both arms at once.
Chest presses Lie on your back on a weight bench, hold a weight in each hand, and bring your elbows to where your body is on the bench. Your upper arms should be at the same position as the rest of your body while your lower arms face the ceiling. Slowly raise your arms and lift the weights up until your arm is almost straight, but do not lock your elbows. Then, bring the weights back to your starting position and repeat. This exercise works the arms, chest, and shoulders.
Bicep curls Hold a weight in each hand while standing with your arms extended toward the ground. Slowly bend your elbows to bring the weights up toward your shoulders. Release the position and lower the weights back to your starting position. Keep your wrists and elbows aligned throughout the exercise, and repeat as many times as desired. Bicep curls target your biceps, and they can also be performed sitting down.
Bench dips Sit on a workout bench (or chair or other raised surface) and put your hands on the bench next to your hips. Grip the edge of the bench with your fingers, then move your body off of the bench with your knees bent and feet together. Lower your body to the floor by bending your arms so that your upper arms are parallel with the floor. Then, use your arms to slowly bring yourself back up, and repeat. Bench dips work your arms, chest, and shoulders.
Triceps pressdowns Perform this exercise with a cable-pulley weight machine or a resistance band. Facing the machine or band, stand up straight with your knees bent slightly. Grab the cable at its highest position and pull it toward the floor with your elbows at your sides. Pull until the cable is completely extended, then return it to its starting position, and repeat. This exercise targets your triceps.
Seated rows Sit at a cable-pulley machine and grab the pulley with extended arms. Pull the cable toward your body with your elbows at the sides of your body until your hands get to your chest. Pause briefly before returning to your starting position. Repeat as many times as desired. Seated rows work muscles in your back and arms.
Inverted rows Find a horizontal bar or use suspension straps, and lie on your back underneath the support. With your body straight, pull your chest toward the bar until your elbows bend at a 90-degree angle. Return to the starting position and repeat for your desired number of reps. Inverted rows work your arms, shoulders, back, core, glutes, and hamstrings.
Bent-over reverse fly Hold a dumbbell of your desired weight in each hand, then bend at the waist, keeping your back straight. Your body should stay at about a 45-degree angle. Raise each dumbbell out to the sides until your arms are parallel to the ground. Then, bring the weights back down in front of your body and repeat. This exercise works muscles in your upper back and shoulders.
Plank variations Plank exercises engage the core and help tone back muscles. To do a standard plank, lie face down with your forearms on the floor, your legs extended, and your feet together. Push into your forearms to raise your body so that your head, neck, and feet form a straight line. Hold the position for at least 30 seconds, then release. Planks work muscles in your core, upper body, and lower body. To challenge yourself, try variations of the exercise, like side planks, forearm planks, or plank shoulder taps
What to Eat to Reduce Armpit Fat
Increase your lean protein and vegetable intake. In addition to exercise, eating a healthy, balanced diet is one of the most important factors when it comes to losing weight in a healthy way. Opt for lean proteins like fish, chicken, beans, and lentils, which are known to boost your metabolism, help maintain muscle, and improve heart health. Vegetables are also a good source of vitamins and minerals that help you stay in shape.
Stay hydrated and drink lots of water. Staying hydrated is extremely important, especially if you’re working out a lot. It supplies your body with nutrients, flushes waste, and helps regulate your temperature. Drinking water can also help boost your metabolism, reduce calorie intake, and make you feel full, which aids in weight loss. Owens says, “Drink more water. I don’t want to drink anything else because water gives you alertness, awareness, competence, better focus, and constant energy.”
Cut back on sugar and simple carbs. Sugar and simple carbs are okay in moderation, but consuming too much can cause you to gain weight. Try to cut back or eliminate things like soft drinks and candy and replace them with healthier options like water and complex carbs, like beans, vegetables, and whole grains. Simple carbs include things like breakfast cereal, candy, soda, and fruit juice concentrate. Complex carbs are generally better for you and include things like fruits, vegetables, nuts, beans, and whole grains.
Avoid fad or crash diets. Remember, not all diets are a healthy way to lose weight. Avoid diets that call for lengthy fasting periods or restrict you from eating balanced foods. These approaches are often ineffective and don’t allow you to enter a caloric deficit in a healthy way. Instead, aim for a balanced diet and eat in moderation.
Lifestyle Changes to Reduce Armpit Fat
Exercise and do cardio regularly. One of the most effective ways to get rid of armpit fat is to reduce the overall amount of fat on your body. Cardio (or cardiovascular exercises) get your body moving for a prolonged period of time, which helps burn calories and fat. Try to get 2.5 hours of moderate-intensity aerobic exercise or 1.5 hours of high-intensity training each week. Some examples of cardio include walking, running, cycling, swimming, dancing, and playing sports. Remember, losing weight takes time, so don’t expect to see results overnight. Shuty says “A weight loss program needs to be executed over weeks and months at a time for it to be healthy. You can lose up to three pounds a week if you're aggressively cutting calories and being extremely religious with your diet and exercise regime.” EXPERT TIP Julian Arana, M.S.eD., NCSF-CPT Julian Arana, M.S.eD., NCSF-CPT Certified Personal Trainer Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami. Julian Arana, M.S.eD., NCSF-CPT Julian Arana, M.S.eD., NCSF-CPT Certified Personal Trainer Be consistent and don’t give up. Giving up too early or a lack of consistency is one of the biggest challenges people face on their weight loss journey. A lack of consistency will lead to undesirable results, which will lead to people giving up or trying something else.
Do strength training. Strength training is a type of exercise designed to build and strengthen muscle. Muscle burns more calories at rest, which can help reduce body fat. In addition to doing cardio, focus on strengthening your chest and upper arms with exercises like pushups, pull-ups, and weightlifting. Yoga is also a great option to build strength throughout your entire body.
Get an adequate amount of sleep each night. Poor sleep can affect your hormonal balance and lead to weight gain, and it’s important to get enough rest after working out. Aim for 7-9 hours of quality sleep each night.
Practice stress-reduction. Elevated stress levels can lead to overeating and, in turn, weight gain. If you’re feeling stressed, do something you enjoy to unwind. Consider a stress-reduction technique like yoga, meditation, or deep breathing exercises. Take a relaxing walk through nature, write in a journal, or just cozy up and watch some Netflix. Remember, taking care of your mental health is important, too. If you feel like you need a day off from exercising, that’s totally okay! Enjoy some downtime instead.
Wear proper-fitting undergarments. While this won’t get rid of armpit fat, it can reduce its appearance. If you wear bras, wearing one that’s too tight can push the skin and fat around the sides of your breast upward, giving the appearance of armpit fat. Choosing a proper-fitting bra can help reduce this.
Ask your doctor about surgical removal. If the presence of excess armpit fat is affecting your quality of life, talk to your doctor. They may recommend liposuction, brachioplasty (arm lift) or another cosmetic procedure to remove it. Remember, though, that having armpit fat is normal and nothing to be ashamed of, so don’t feel pressured to remove it if you don’t want to.
What causes armpit fat?
Genetics Genetics play a large role in how and where your body stores fat. Some individuals are genetically predisposed to carry more fat in certain areas, like under the arms. Studies have also shown that people assigned female at birth are more impacted by genetics than those assigned male at birth.
Weight Those who are overweight tend to have excess body fat accumulate in different areas of the body, including the armpits. Weight gain can cause subcutaneous fat to deposit in the underarm area, as well as make the breast and armpit area larger.
Muscle imbalances Having weak muscles in the chest and back can also contribute to gaining armpit fat. This is why strengthening these muscles and building upper body strength can help reduce fat under your arms. Additionally, poor posture can make armpit fat more apparent, though it doesn’t cause it. In addition to strengthening your muscles, work on improving your posture to reduce the look of armpit fat.
Hormones Hormonal changes can increase the amount of excess skin or fat in the area between the breast and underarm. Breast tissue is very sensitive to hormonal changes, especially for women going through puberty, pregnancy, menstruation, or menopause.
Axillary breast tissue Axillary breast tissue is excess breast tissue, and it can sometimes look like armpit fat. Axillary breast is caused from the development of breast tissue outside of the normal area and is most likely to occur in the axilla, or armpit. This tissue responds to hormonal changes, so it may appear thicker during pregnancy or right before menstruation. Axillary breast tissue isn’t very common. It occurs in approximately 2-6% of women and 1-3% of men.
Lymphedema Lymphedema is a condition that occurs when the axillary lymph nodes (the glands in your armpits) swell up. This may be caused by infection, as well as hand or arm injuries. Breast cancer and lymphoma are other possible causes. This isn’t one of the most likely causes of armpit fat, but if you’re concerned for your health, visit your doctor.
When to See a Doctor
See a doctor if you notice a sudden change in your armpit. Armpit fat isn’t usually caused by a medical condition, so in most cases, it won’t be necessary to see a doctor. However, if you notice sudden changes, like swelling or a lump, or have limited or reduced mobility in your arm, seek medical attention. If you really don’t like the appearance of your armpit fat and are interested in having it removed, consult your doctor, as well.
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