How to get rid of armpit fat

Some good tips to help get rid of armpit fat and tighten them

INNA CODRU , MAY 10, 2021

Underarm fat is a common problem that affects 3 out of 5 women. Genetics, poor lifestyle habits, obesity and muscle loss are the main reasons for the accumulation of fat in the soft area between the chest and shoulders. A bulge peeking out from the sides of a bra can make it look fuller, and in some cases ruin it altogether.

So, you should get rid of this annoying problem by watching what you eat and exercise. Read this post to learn about a strategically designed weight loss diet and the top 10 underarm fat burning exercises you can do at home.

How to eat to lose armpit fat

The first and most important thing to do is eat right. The overall loss of body fat will help you get rid of fat in the armpits. And you can do this by changing the way you eat throughout the day. Here's a convenient diet that won't starve you or kill your taste buds.

Tip: Eat every 2-3 hours to keep your metabolism going. Prolonged fasting can harm your health in the long run.

Here is a list of foods to avoid in order to lose weight and prevent fat gain.

Foods to Avoid to Prevent Armpit Obesity

When you gain weight, fat accumulates in your armpits. So, avoid eating fat-producing foods that are also generally bad for your health. Here is a list of foods to avoid:

• Carbonated drinks / "diet" carbonated drinks


• Energetic drinks


• Sweets, cakes and pastries


• Packaged fruit and vegetable juices


• processed foods


• Fried foods and waffles


• Milk chocolate


• Milkshakes and ice cream


• Low fat milk and yogurt


• Animal fat


• Cream cheese


• canned food

Just proper nutrition will not help you see quick results. You must intensify your weight loss efforts by expending energy during exercise. And you don't need a gym membership to do it. Here are 10 easy exercises you can do to get rid of armpit fat at home.

10 great exercises to lose armpit fat

Before you start these exercises, you need to warm up. These are all beginner to intermediate exercises. So anyone can do them. Some of these exercises also use dumbbells. If you don't have dumbbells, do these exercises without weight, but include 5 extra reps per set. Let's start.

1. Hand circles

The target is the shoulders, lats and upper back.

How to make circles with your hands

• Stand up straight, straighten your chest, straighten your shoulders, legs together, arms at your sides.


• Raise your arms to the sides and bend your palms so that they look outward.


• Start moving your arms clockwise in small circles.


• After 10 reps, change direction to counterclockwise and do 10 more reps.

Sets and Reps

3 sets of 10 reps

2. Push-ups

Target deltoids, biceps, triceps, upper back, lats, chest, and wrist flexors.

How to do push-ups

• Place your palms and knees on the floor and come into a cat pose.


• Stretch your legs back and support your body with your toes and palms. This is your starting position.


• Bend your elbows and lower your chest down until it almost touches the floor.


• Return to starting position.

Sets and Reps

2 sets of 10 reps

Tip: You can start with kneeling push-ups if you find it difficult to immediately push up in the previously indicated position.

3. Wall push-ups

Target deltoids, biceps, triceps, upper back, lats, chest, and wrist flexors.

How to do wall push ups

• Stand facing the wall and move away from it at arm's length (70-80cm).


• Place your palms on the wall at shoulder level. This is your starting position.


• Bend your elbows and press your chest closer to the wall.


• Push the wall, move your chest away from the wall, returning to the starting position.

Sets and Reps

2 sets of 12 reps

4. Dumbbell bench press from the chest lying

Target deltoids, biceps, triceps, upper back, lats, chest, and wrist flexors.

How to do chest press lying down

• Grab a dumbbell in each hand and lie down on the mat. Keep your knees bent and your feet on the ground.


• Raise your arms straight above your chest. Keep the dumbbell heads close together. This is the starting position.


• Lower the dumbbells by bending your elbows. Stop when your elbows are at shoulder level.


• Exhale and return them to their original position.

Sets and Reps

3 sets of 12 reps

5. Breeding hands with dumbbells from a supine position

Target biceps, shoulders, chest, upper back, lats, and wrist flexors.

How to do this exercise

• Grab a dumbbell in each hand and lie down on the mat. Feet shoulder-width apart, knees bent, feet on the floor.


• Raise your arms straight above your chest. Keep the dumbbells close together. This is the starting position.


• Open your arms and slowly lower them to the sides of your chest.


• Stop when your elbows touch the floor.


• Exhale and return them to their original position.

Sets and Reps

3 sets of 10 reps

6. Standing vertical raise

Target lats, shoulders, biceps, triceps, upper back, and chest.

How to do this exercise

• Grab a dumbbell in each hand, stand up straight and place your feet close together. Pull your shoulders back and push your chest out. This is your starting position.


• Raise both hands so that each is pointing towards a corner of the room.


• Exhale and return them to their original position.

Sets and Reps

3 sets of 12 reps

7. Shoulder Press

The target is shoulders, triceps, biceps, upper back, lats, and chest.

How to do a shoulder press

• Grab a dumbbell in each hand. Stand up straight, roll your shoulders back and straighten your chest.


• Hands up. Your shoulders should be in line with your shoulders. Shoulders and forearms should be at 90 degrees to each other with palms facing forward.


• Bend your knees slightly to take pressure off your lower back. This is your starting position.


• Raise your arms above your head in an inverted "V" shape so that the dumbbell heads touch when your arms are fully extended.


• Return your arms to the starting position along the same inverted V-shaped line.

Sets and Reps

3 sets of 12 reps

8. Triceps extension

Target triceps, upper back, lats, and chest.

How to do triceps extension

• Grab a dumbbell with your hands. Bend your knees a little. Keep your back straight and your feet shoulder-width apart.


• Raise your arms, engage your core, and look ahead. This is the starting position.


• Bend your elbows and lower your forearms.


• Exhale and return your hands to the starting position.

Sets and Reps

3 sets of 10 reps

9. Superman

Target - biceps, triceps, chest, shoulders and torso.

How to do this exercise

• Lie on your stomach on the mat.


• Stretch your arms out in front of you.


• Raise your arms, chest, chin and legs off the floor.


• Hold this pose for five seconds before releasing.

Sets and Reps

2 sets of 5 reps

10. Traction back from a prone position

Target - biceps, triceps, chest, shoulders and torso.

How to pull back

• Lie on your stomach on the mat.


• Stretch your arms out in front of you.


• Raise your arms, chest, chin and legs off the floor.


• Clench your palm into a fist, bend your elbows and take your hands back, while squeezing your back well.

Sets and Reps

3 sets of 10 reps

These are the best exercises for burning underarm fat, which quickly mobilize fat. Let's now see what else you can do to speed up the process of getting rid of excess plaque.

Some more tips

Stay hydrated - water is very important for weight loss. It removes toxins, supports an active metabolism and balances the internal pH.

Reduce Your Calorie Intake - The diet plan table at the beginning of this article is an example of a low-calorie, high-nutrition diet. A low-calorie diet will help you get rid of fat quickly. Make sure you include vegetables, fruits, healthy fats, and protein in your daily diet.

Swim - Swimming is a brilliant exercise to keep your whole body toned. Because you'll be using your arms to push the water away and move forward, swimming 200-300 meters every day can help you shed armpit fat.

Do not consume white sugar - it is the main cause of excess weight. Therefore, take a long break from refined sugar, sugary foods, flour, and high GI foods that tend to raise blood glucose levels.

All this will take at least two to three weeks. In the meantime, use the following tricks to disguise what has not yet been removed from under the armpits:

• Wear the right bra - More often than not, women don't wear the right bra. Shape, cut and material play an important role in masking underarm fat. If you can't find the right bra, talk to a consultant to find the right fit and size.


• Maintain good posture - slouching makes the chest sag and the upper body looks asymmetrical.


• Don't wear tight clothes - Wearing very tight clothes accentuates armpit creases and ruins your whole look.