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The top exercises to target fat beneath your arms
Everyone has a unique body, and a little extra fat under your arms is completely normal. However, if you want to shed it, combining regular exercise with a nutritious diet is your best approach. We spoke with fitness experts Julian Arana, Adam Shuty, and Landis Owens to guide you through the most effective exercises, nutritional advice, and lifestyle adjustments to help you eliminate armpit fat. Plus, learn about the underlying causes of armpit fat and when to consult a healthcare professional.
How to Get Rid of Armpit Fat
Incorporate cardio activities like running, cycling, or swimming into your routine, along with strength exercises targeting the arms, chest, and back, such as weightlifting, pushups, and pull-ups. Follow a balanced diet rich in lean proteins and vegetables, and keep yourself hydrated by drinking plenty of water. Also, aim for 7-9 hours of quality sleep every night.
Steps to Take
Top Exercises for Reducing Armpit Fat
Push-ups Lie flat on your stomach, placing your hands slightly wider than your shoulders. Extend your legs so that you're balanced on your toes, and position your head to look straight down. Push through your arms to lift your body off the floor, then lower back down slowly. Repeat as many times as desired.
- Push-ups engage multiple muscle groups, including the arms, shoulders, and chest.
- For a modification, try a knee push-up or perform a standing push-up against a wall.
- According to Arana, push-ups are one of the most “effective” arm exercises without needing weights: “[Push-ups are] one of the most ‘big bang for your buck’ exercises you can do using just your body weight. Variations of planks and inverted rows also work the upper arms if you have access to a pull-up bar or parallel bars.”
Pull-ups Grip a pull-up bar with your palms facing away from you, positioning your hands slightly beyond shoulder-width. Pull your shoulder blades together as you slowly raise your body toward the bar. Make sure your chin clears the bar before lowering yourself back down slowly.
- Pull-ups target many upper body muscles, including the arms.
- Arana suggests lat pulldowns as a substitute for pull-ups: “Lat pulldowns mimic the pull-up motion but you’re pulling down rather than lifting up, targeting the same muscles. Rows are also a great option.”
- Shuty recommends strengthening your abs: “Pull-ups often require core strength as much as back and bicep power. To prepare, use a pull-up bar adjustable in height and perform rows or inverted rows. Once you’re comfortable with these, try lifting your feet higher to increase the resistance.”
Cat-Cow Begin on all fours on a yoga mat with your hands under your shoulders and your knees aligned under your hips. Exhale, arch your back upward into the cat position, allowing your head to drop and align with your spine. Inhale, and as your midsection sinks toward the floor, lift your chest and curve your spine into the cow position. Continue flowing through these movements, breathing deeply as you go.
- This yoga pose stretches the body, targeting your back and chest.
Downward-Facing Dog Start on your knees on a yoga mat. Place your hands shoulder-width apart and move into a hands-and-knees position. Push through your hands to straighten your legs and lift your hips toward the ceiling. Keep your feet aligned, toes spread wide for stability, and shift your weight back into your hips and legs while maintaining a straight back. Your body should form an inverted triangle. Hold the pose for several breaths before slowly lowering back down.
- This pose engages the arms, back, hips, buttocks, and legs.
Tricep Presses Sit on a chair while holding a hand weight in each hand, extending your arms above your head. Bend your elbows to lower the weights behind your head, going as far as your range allows. Then, press the weights back up to the starting position and repeat.
- This exercise focuses on toning the triceps in your upper arms.
- If you’re new to this, start with 2 sets of 10-15 reps, resting 10 seconds between sets.
Tricep Extensions Lie down on your back on an exercise mat or weight bench. Hold a free weight above your shoulder beside your head. Bend your elbow at a 90-degree angle, with your elbow pointing upward. Press the weight up until your arm is fully extended, then slowly lower it back to the starting position. Repeat the exercise for several reps before switching to the other arm.
- This exercise focuses on strengthening the triceps.
- You can also perform tricep extensions with both arms simultaneously.
Chest Presses Lie on your back on a weight bench, holding a weight in each hand. Lower your elbows so they are aligned with your body, and keep your upper arms level with your torso while your forearms point up. Slowly press the weights upward, stopping just before your elbows lock, then return the weights to the starting position and repeat.
- This exercise targets the arms, chest, and shoulders.
Bicep Curls Stand up straight, holding a weight in each hand with your arms fully extended toward the ground. Slowly curl your elbows to bring the weights up toward your shoulders. Lower the weights back down to the starting position and keep your wrists and elbows aligned throughout the movement. Repeat for as many reps as desired.
- Bicep curls focus on your biceps, and can also be done while seated.
Bench Dips Sit on a bench (or any raised surface) with your hands placed beside your hips, gripping the edge. Move your body forward off the bench, keeping your knees bent and feet together. Lower your body by bending your arms until your upper arms are parallel to the floor, then press yourself back up to the starting position. Repeat the movement.
- Bench dips engage your arms, chest, and shoulders.
Triceps Pressdowns Use a cable-pulley machine or a resistance band for this exercise. Stand tall, slightly bending your knees, and grab the cable at its highest point. Pull the cable down with your elbows tucked at your sides, extending it fully, then return the cable to the starting position. Repeat the movement.
- This exercise focuses on the triceps.
Seated Rows Sit at a cable-pulley machine and grasp the pulley with arms fully extended. Pull the cable towards you, keeping your elbows close to your sides, until your hands reach your chest. Pause briefly, then return to the starting position. Repeat the movement as desired.
- Seated rows target muscles in your back and arms.
Inverted Rows Find a horizontal bar or suspension straps, and lie flat on your back beneath the support. Keep your body straight and pull your chest toward the bar, bending your elbows at a 90-degree angle. Lower yourself back to the starting position and repeat for your desired number of repetitions.
- Inverted rows engage your arms, shoulders, back, core, glutes, and hamstrings.
Bent-Over Reverse Fly Hold a dumbbell in each hand, then bend at the waist while keeping your back straight. Your body should form a 45-degree angle. Lift the dumbbells out to the sides until your arms are parallel to the floor, then lower them back down in front of your body. Repeat this movement.
- This exercise strengthens muscles in your upper back and shoulders.
Plank Variations Plank exercises engage your core and help tone back muscles. To perform a standard plank, lie face down with your forearms on the floor, legs extended, and feet together. Push through your forearms to lift your body, keeping your head, neck, and feet in a straight line. Hold the position for at least 30 seconds, then lower yourself back down.
- Planks activate muscles in your core, upper body, and lower body.
- Challenge yourself with variations like side planks, forearm planks, or plank shoulder taps.
What to Eat to Eliminate Armpit Fat
Boost your intake of lean proteins and vegetables. Alongside regular exercise, maintaining a healthy, balanced diet plays a crucial role in losing weight effectively. Choose lean proteins like fish, chicken, beans, and lentils, which are known to enhance metabolism, support muscle maintenance, and promote heart health. Vegetables are packed with essential vitamins and minerals that help keep you in good shape.
Stay hydrated by drinking plenty of water. Proper hydration is key, especially if you’re regularly exercising. Water provides essential nutrients, helps remove waste, and maintains your body's temperature. It also supports a healthy metabolism, reduces calorie consumption, and curbs hunger, which contributes to weight loss.
- Owens advises, “Drink more water. I don’t want to drink anything else because water improves alertness, awareness, competence, better focus, and sustained energy.”
Limit your sugar and simple carb intake. While sugar and simple carbs can be enjoyed in moderation, excessive consumption may lead to weight gain. Try cutting back on sugary items like sodas and candy, and replace them with healthier choices like water and complex carbs from beans, vegetables, and whole grains.
- Examples of simple carbs include sugary cereals, candy, soda, and fruit juice concentrate.
- Complex carbs, such as fruits, vegetables, nuts, beans, and whole grains, are typically more beneficial for your health.
Avoid fad and crash diets. Keep in mind that not all diets are a safe or sustainable way to lose weight. Steer clear of extreme diets that involve long fasting periods or eliminate essential foods. These methods are often ineffective and unhealthy. Instead, focus on a well-rounded, balanced diet and practice portion control.
Lifestyle Adjustments to Reduce Armpit Fat
Engage in regular exercise and cardio. A highly effective way to reduce armpit fat is by decreasing your total body fat. Cardio exercises, which keep your body moving for extended periods, are ideal for burning calories and fat. Aim for 2.5 hours of moderate-intensity aerobic exercise or 1.5 hours of high-intensity training per week.
- Examples of cardio activities include walking, running, cycling, swimming, dancing, and playing sports.
- Keep in mind, weight loss takes time, so don’t expect overnight results. Shuty explains, “A weight loss plan must be followed consistently over weeks and months to be effective. You could lose up to three pounds a week if you're cutting calories aggressively and adhering strictly to your diet and exercise routine.”
EXPERT INSIGHT
Julian Arana, M.S.eD., NCSF-CPT
Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Certified Personal Trainer
Stay consistent and keep pushing forward. One of the biggest obstacles in a weight loss journey is giving up too soon or lacking consistency. Inconsistent efforts often lead to poor results, causing people to quit or switch to another method.
Incorporate strength training. Strength training helps build muscle, which increases the amount of calories your body burns at rest. This can aid in fat reduction. In addition to cardio, focus on exercises that strengthen your chest and upper arms, such as pushups, pull-ups, and weightlifting.
- Yoga is another excellent way to build full-body strength.
Ensure you get enough sleep. Insufficient sleep can disrupt your hormonal balance and contribute to weight gain. Make it a goal to get 7-9 hours of quality rest every night, especially after intense workouts.
Manage stress levels. Chronic stress can lead to emotional eating and weight gain. When you're feeling overwhelmed, take time to relax by doing something enjoyable. Try a stress-reducing activity like yoga, meditation, or deep breathing exercises. A peaceful walk in nature, journaling, or binge-watching your favorite show on Netflix can also help.
- Remember, mental health is just as important. If you feel you need a break from working out, it’s okay to take it and enjoy some relaxation.
Wear properly fitting undergarments. While this won’t directly eliminate armpit fat, it can help reduce its visual appearance. Wearing a bra that’s too tight may push skin and fat around your breast sides upward, creating the look of armpit fat. Choosing the right bra can help minimize this effect.
Consult your doctor about surgical options. If excess armpit fat is impacting your quality of life, discuss it with your healthcare provider. They may suggest procedures like liposuction, brachioplasty (arm lift), or other cosmetic treatments. However, it’s important to remember that armpit fat is completely natural and not something to be ashamed of—there's no pressure to undergo surgery unless it's your personal choice.
What contributes to the development of armpit fat?
Genetics Your genetic makeup plays a significant role in how and where your body stores fat. Some people are more prone to storing fat in specific areas, like the armpits. Research has also found that individuals assigned female at birth tend to be more affected by genetic predispositions compared to those assigned male at birth.
Weight People who are overweight often experience excess fat accumulation in various areas of their body, including the armpits. Gaining weight can lead to the deposition of subcutaneous fat in the underarm region and may also cause the breasts and armpits to appear larger.
Muscle imbalances Weak muscles in the chest and back can contribute to the formation of armpit fat. This is why building upper body strength through targeted exercises is important for reducing fat in the armpit area.
- Additionally, poor posture can accentuate the appearance of armpit fat, although it does not directly cause it. Along with strengthening muscles, consider working on correcting your posture to minimize the visibility of armpit fat.
Hormones Hormonal fluctuations can lead to the development of excess fat or skin between the breast and underarm region. Breast tissue is especially sensitive to hormonal shifts, which is why women undergoing puberty, pregnancy, menstruation, or menopause may notice changes in this area.
Axillary breast tissue This is an extra growth of breast tissue that can sometimes resemble armpit fat. Axillary breast tissue develops outside of the usual breast area and typically appears in the axilla (armpit). It responds to hormonal shifts, so it can become more prominent during pregnancy or before menstruation.
- Although not very common, axillary breast tissue affects about 2-6% of women and 1-3% of men.
Lymphedema Lymphedema is a condition where the lymph nodes in your armpits swell due to infection, injury, or other factors. It can also be caused by breast cancer or lymphoma.
- Although it's not a common cause of armpit fat, if you're concerned about your health, it's a good idea to consult a doctor.
When to Seek Medical Advice
Consult a doctor if you notice unusual changes in your armpit. Armpit fat is generally not linked to any serious medical issues, so it's often not necessary to seek medical attention. However, if you notice unexpected changes such as swelling, a lump, or difficulty moving your arm, it's best to see a doctor.
- If you're unhappy with the appearance of your armpit fat and want to explore removal options, a doctor can provide guidance as well.
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Remember, every body is unique, so there's no need to compare yours to others. It's great to maintain a healthy diet and exercise routine, but try not to stress too much about losing weight just for the sake of appearance.
