How to get rid of armpit fat; 10 super workouts.

How to get rid of armpit fat; 10 super workouts.
  • PublishedApril 23, 2020

Women know the pain of having too much fat under the armpit turning what would have been wonderful dress designs into a disaster. How to get rid of armpit fat is the question that will ring in your head moments after having a bad experience with the underarm fat.

Just like any other part of the body, workouts can reduce fat around that area.

It is a matter of choosing effective exercises to tone that area.

Exercises like arm circles, chest press exercises, push up, and even yoga can help reduce fat around the armpit with poses like downward-facing dog pose.

What causes armpit fat?

Armpit fat, underarm bulge, underarm fat or whatever you may call it is caused by various reasons and they include;

  • Genetics; If in your family any of your female close relatives like mother, aunt or grandmother had armpit fat, then you are also most likely to get the same problem.
  • Inactivity of the upper body; if your upper body is less active and not involved in muscle teasing activities, chances of gaining fat under the arm are high.
  • Big breasts; for women with big breast, armpit fat is more likely to accumulate since you already have a high-fat content in your chest.
  • Overweight; when you are overweight, it is obvious that all your body will have excess fat the armpit inclusive.

What are the best armpit workouts?

If you have been asking yourself how do you get rid of armpit fat, then just read on.

Below are armpit workouts that will help you get rid of the unwanted fat around the armpit and arm areas.

  1. Jumping jacks.

These are easy exercises that can be done at home and require no equipment. Jumping jacks can reduce armpit fat as well as toning the arms and thighs.

How to do it.
  • Start by standing upright with your legs together and arms to the sides.
  • Jump into the air as you spread your legs to about shoulder-width apart and stretch your arms over your head.
  • Jump into the starting position and repeat.

 Sets/reps: 2 sets of 12 repetitions.

2. Arm circling.

Arm circles can tone the armpit as well as reduce the fat around that area.

How to do it.
  • Start by standing straight feet together and arms on the side.
  • Lift your arms straight in the side up to shoulder height.
  • Keeping fingers straight, with both hands make big clockwise circles.
  • The rest of the body should be straight.
  • Do arm circles in an anti-clockwise motion too.

Reps/sets: 2 sets of 20 repetitions (10 clockwise and 10 anti-clockwise)

3. Chest press exercises.

This is a workout that will require the use of dumbbells. the chest press tones the armpit area, shoulders and arms too.

How to do it.
  • Start by lying on an exercise mat or bench with your back straight and knees bent.
  • Hold dumbbells of preferred weight in both arms.
  • With arms bent around the elbows, hold the dumbbells with palms facing your knees.
  • Gently raise the dumbbells to straighten your hands and hold for about 2 seconds.
  • Lower the dumbbells till your elbows touch the floor. That’s one rep.
  • Repeat.

Sets/reps: 3 sets of 10 repetitions.

4. Dip exercise.

This is an exercise that can be done even at home by using a couch bed or bench. It reduces armpit fat while strengthening leg muscles too.

How it is done.
  • Sit on the edge of the bench or couch and place both hand palms firmly on the edge of the bench with both legs straight and stretched in front of you.
  • With palms on the bench, move forward so that your butt is in the air with weight supported on the hands and legs still stretched in front.
  • Bend your elbows as you lower yourself with butt about to reach the floor.
  • Hold this position for about 2 seconds and raise back to starting position without bending your legs throughout the exercise. That’s a rep.

Sets/reps: 3 sets of 10 repetitions.

5. Push up.

The push up works many muscles including arms, shoulders and chest. It can reduce armpit fat as well as toning around the area.

How to do it.
  • Start in a high plank position with your hands slightly wider than shoulder-width.
  • Your body should be in a straight line from head to toe and your head looking straight down.
  • Use your arms by bending around the elbows lower yourself close to the floor and come back up to the starting position. That a rep.

Sets/reps: 2 sets of 10 repetitions.

6. Downward-facing dog yoga pose.

This is an armpit fat reducing yoga pose that works other muscles too like the buttocks, hips and legs.

How to do it.
  • Start in the center of the mat, kneeling.
  • By placing your hands shoulder-width apart in front of you, move on to your hands and knees.
  • Straighten your legs so that your hips are pointed up toward the ceiling.
  • Align your feet and extend your toes to help you stay stable. Allow your weight to shift back on your hips and legs, as well as into your hands.
  • Your head should be aligned with your straight back. You’ll be in a triangle shape.
  • Hold this position for a few minutes if you can and slowly move out of the position by reversing the movements that created the downward-facing dog.

Sets/reps:  2 sets of 10 repetitions.

7. Triceps press.

Besides it being a great triceps maker, the triceps press is an armpit fat burner too. It involves the use of a dumbbell or any portable weight you can find. The extra weight from the dumbbell delivers faster results.

How to do it.
  • Start by sitting upright on a bench while holding a dumbbell.
  • Hold the dumbbell with both hands and raise it over the head.
  • From this position, bend at your elbows to bring the dumbbell behind your head as far as you can.
  • Raise the weight back above your head to complete the rep.

Sets/reps: 2 sets of 10 repetitions.

8. Upright row.

The upright row exercises target the fat around the armpits. It involves the use of equipment which is a barbell.

How to do it.
  • Start in a standing position holding the barbell with preferred weights. Hold it in such a way that your palms are facing you.
  • Your feet should be almost shoulder-width apart and straight. You should hold the barbell with arms fully stretched.
  • Slowly raise the barbell until it reaches around your breast area just below the chin,
  • Hold for 2 seconds and then low er the barbell to the starting position to complete the rep.

Sets/reps: 2 sets of 10 repetitions.

9. Seated row.

This exercise involves a cable pulley machine that helps to get rid of the armpit fat. The workout is best done in a gym and will target your arms and back.

How to do it.
  • Start by sitting on the cable machine and hold the pulley.
  • Pull the cable back towards your body with your elbows moving on the sides of your body until your hands reach your chest.
  • Pause for about 2 seconds and slowly move the arms back to the starting position. That’s a rep.

Sets/reps: 2 sets of 10 repetitions.

10. Skipping.

Jumping the rope doesn’t only help you lose armpit fat but also general body fat.

How to do it.
  • Start with holding the handles of the rope arms to the sides and feet together.
  • Initiating movement in your wrists swing the rope over the head to the front and jump.

Sets/reps.: 2 sets of 20 skips.

What are the best equipment for losing armpit fat at home?

Most armpit workouts are done using body weight. A few exercises done at home require equipment.

The basic equipment for armpit workouts are;

These are used to exercise like triceps press down, triceps extensions and others.

In exercises where you have to lie down, the yoga mat is the equipment you will need.

The bottom line;

Getting rid of armpit fat by doing exercises can be a daunting task but will eventually get you looking much better. Aim for full-body workouts to reduce overall fat.

Decreasing full body weight will make you healthier and in shape. To lose underarm fat faster, aim at working for about 60 minutes for three to four days a week.

Before you go, please take a quick glance at these articles too;

Are there benefits of lifting weights for women?

Workouts for an hourglass figure or the figure 8 body shape.


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