How To Get Rid Of Underarm Fat? Exercise, Diet, And Procedures

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Close up woman pulling her skin showing underarm fat

Sick of your batwings and wonder how to get rid of underarm fat? This article will give tips on getting rid of that pesky armpit fat for good!

Our bodies store fat in different areas, and for some of us, that includes the area under our arms. If you’re carrying a little extra weight in your armpits, you’re not alone. In fact, many women (and men) struggle with how to lose underarm fat.

But the good news is that there are plenty of ways to banish underarm fat and get toned arms. Though there are different arm workouts to tone the arms, there are certain exercises that specifically target the armpit fat.

How to get rid of underarm fat with exercises?

Armpit fat can be reduced with weight training, cardio exercises, yoga, and more.

Here are some best exercises for underarm fat reduction. These exercises parallelly target your upper arms, helping you build upper body strength and lose overall body fat. 

1. Push-ups

Target muscles: Pectorals, Anterior deltoids, Triceps, and Core

How to do

  • Get down on the floor in a high plank position keeping your palms flat on the ground, shoulder-width apart.
  • Keeping your core engaged, bend your elbows and lower your torso and upper body towards the floor until your chest nearly touches the floor.
  • Return to the first position by pushing your body away from the floor with your palms.
  • Repeat this exercise 10-12 times or for 1 minute.

Summary: Push-ups are one of the most effective exercises to tone your arms, including the underarm area. Moreover, they help in toning the triceps muscles, which are located at the back of your arms. As a beginner, you can try keeping your knees bent while working out.

2. Downward facing dog

Target muscles: Posterior deltoids, Triceps, Biceps, Hamstrings, Glutes, Hips

How to do

  • Start in a push-up position with your feet hip-width apart and your palms flat on the floor, shoulder-width apart.
  • Engage your abs and raise your hips to form an inverted V shape with your body.
  • Keep your legs straight as you stretch your heels towards the ground.
  • Hold this position for 30 seconds. Return to the starting position and repeat the move 10-12 times.

Summary: The downward facing dog is a yoga position to tone your arms and also helps in reducing back fat. Additionally, this move helps in lengthening your spine and improving your posture.

3. Jumping jacks

Target muscles: Anterior deltoids, Lateral deltoids, Pectorals, Triceps, Biceps, Adductors, Hamstrings, Core, and Lats

How to do

  • Stand with your feet hip-width apart and your palms by your sides.
  • Engage your core and jump up as you spread your legs out wide and raise your arms above your head.
  • As you land, bring your feet back to hip-width apart and return your arms to the initial position.
  • Repeat this exercise for 1 minute.

Summary: Jumping jacks are a cardio exercise that helps in toning the arms, shoulders, and chest as they give a good stretch to your entire body.

4. Side plank rotations

Target muscles: Obliques, Core, Shoulder muscles, Lats, and Glutes

How to do

  • Lie on your left side with your legs stacked one on top of the other.
  • Prop yourself up on your left forearm and raise your right hand up straight.
  • Engage your core and raise your hips so that your body forms a straight line from your head to your feet.
  • Lock your shoulders and elbows. Keep your entire back straight.
  • Now, rotate/twist your torso inwards while simultaneously curling your right hand in the same direction.
  • Turn your torso back and reach your right hand up towards the ceiling.
  • Continue the same on the other side. Repeat the move 10-12 times on each side.

Summary: Side plank rotations help in toning your oblique muscles, which are located at the sides of your waist. Moreover, they help reduce arm fat and tone shoulders as the body weight is shifted on these muscles.

5. Mountain climbers

Target muscles: Shoulder muscles, Triceps, Chest, Abs, and Serratus Anterior

How to do

  • Start in a high plank position with your hands placed flat on the ground, shoulder-width apart.
  • Engage your abs and bring your right knee towards your chest.
  • Then, return to the starting position.
  • Alternate sides and continue to switch your legs as fast as you can while keeping your upper body still.
  • Continue for 30-60 seconds.

Summary: Mountain climbers are a great cardio move to tone your arms and also help in reducing belly fat. They also help in improving heart health and increasing stamina.

6. Tricep dips

Target muscles: Triceps, Anterior Deltoids, Pectorals, and Chest

How to do

  • Sit on the edge of a chair or bench with your palms placed flat on the edge, shoulder-width apart.
  • Now, slide your butt off the chair.
  • Bend your elbows and lower your body a few inches towards the floor.
  • Pause for a second and return to the mid-air position while taking the support of the chair.
  • Repeat 10-12 times.

Summary: Tricep dips are an excellent and fun move to tone your upper arms. Moreover, they also help in toning your shoulders and chest.

7. Bicep curl with dumbbells

Target muscles: Biceps, Traps, Deltoids, Brachioradialis, Lats, Triceps

How to do

  • Stand with your feet hip-width apart and your hands by your sides holding the dumbbells.
  • Now, lock your shoulders and elbows and curl your right hand upwards towards your shoulder while keeping your left hand still.
  • Pause for a second and return to the starting position.
  • Repeat with the other hand.
  • Do 2-3 sets of 15 reps on each side.

Summary: Bicep curls help in toning the biceps muscles, which are located at the front of your arms. They also help in improving heart health and increasing stamina.

Lose armpit fat with dietary changes

The above-mentioned exercises are not only a way to reduce armpit fat but also a great way to lose weight.

In addition to them, following a healthy diet is another way to reduce armpit fat. You should:

  • Eat more protein: You should include more fruits, vegetables, whole grains, and lean proteins in your diet. These foods will help in losing weight as well as tone your muscles.
  • Drink plenty of water: Drinking enough water is important for overall health. It also helps in flushing out toxins from the body and keeps you hydrated.
  • Avoid processed foods, sugary drinks, and refined carbs: Processed foods, sugary drinks, and refined carbs are high in calories and can lead to weight gain. So, it is best to avoid them.

Procedures to lose fat in the underarm area

In addition to the above-mentioned changes, you can also opt for the following procedures:

The above-mentioned procedures are just a few of the many options available to help you lose underarm fat. You should consult with your doctor to determine which option is best for you.

How long does it take to get rid of armpit fat?

The time taken to get rid of armpit fat may vary from person to person. It depends on factors such as age, health, lifestyle, diet, etc. In general, it takes around 4-10 weeks to see noticeable results. However, with consistent efforts and dedication, you can easily lose armpit fat within a few months.


So, these are some of the most effective ways to get rid of excess fat in the armpit. Just make sure to be consistent with your efforts, and you will see noticeable results in no time.

Lastly, don’t forget to consult your doctor before trying any of these methods, especially if you have a medical condition. So get going and eliminate that pesky armpit fat once and for all!


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