No More Waving Arm Fat | 6 Exercises To Get Rid Of Armpit Fat

If you've ever struggled with excess fat in your underarm area and felt self-conscious about it, you're not alone.

Regardless of their fitness level, many people deal with stubborn pockets of fat in various parts of their bodies.

Fortunately, effective exercises specifically targeting the armpit area can help you tone and sculpt those muscles, ultimately reducing the appearance of armpit fat.

To help you deal with that issue, we will explore various exercises and techniques designed to target and eliminate armpit fat.

So, let's discover the best exercises to get rid of that unwanted armpit fat for good:

Best Workouts To Get Rid Of Armpit Fat

Here are a couple of armpit fat removal exercises to do at home:

1.     Gripzilla Tornado

The Gripzilla Tornado exercise effectively targets the forearm muscles, contributing to increased overall upper body strength.

While it primarily focuses on the forearms, the engagement of surrounding muscles, including those in the arms and shoulders, aids in toning and tightening the area around the armpits.

With its controlled and deliberate motions, this exercise supports muscle definition and can complement a comprehensive fitness routine aimed at reducing armpit fat.

How do I do it?

• Grip the Gripzilla Tornado securely with both hands.
• Place the roller at the bottom and adjust the resistance to your strength level.
• Stand upright with feet shoulder-width apart, extending arms parallel to the floor.
• Curl the Gripzilla Tornado upward towards your body, flexing your wrists and contracting your forearms.
• Slowly uncurl the wrists, lowering the Gripzilla Tornado back to the starting position in a controlled manner.

2.     Push-Ups

Push-ups are a versatile compound exercise to eliminate armpit fat that engages multiple muscle groups, including the chest, shoulders, and triceps.

As these muscles are strengthened, the overall tone and definition of the upper body improve.

Regular push-ups help target and reduce excess fat around the armpit region by promoting increased metabolism and calorie burning.

How do I do it?

• Start in a plank position with your hands placed slightly wider than shoulder-width apart.
• Keep your body in a straight line from head to heels.
• Lower your body towards the floor by bending your elbows, keeping them close to your body.
• Push back up to the starting position, fully extending your arms.
• Perform 3 sets of 10–15 repetitions.

3.     Tricep Dips

Tricep dips focus on the triceps, shoulders, and chest, contributing to enhanced upper body strength and muscle tone.

By toning the triceps, this exercise aids in reducing the appearance of flabbiness around the armpits.

The controlled descent and ascent during tricep dips also engage the muscles effectively, promoting fat loss in the targeted area.

How do I do it?

• Sit on the edge of a sturdy chair or bench with your hands placed next to your hips.
• Slide your hips off the edge and straighten your arms.
• Lower your body by bending your elbows to about 90 degrees.
• Push back up to the starting position, fully extending your arms.
• Perform 3 sets of 12–15 repetitions.

4.     Downward-Facing Dog

A downward-facing dog is a yoga pose that stretches and strengthens the upper body, including the arms, shoulders, and chest.

This pose improves overall flexibility and circulation, promoting a healthier metabolism.

While not directly targeting armpit fat, the increased blood flow and flexibility contribute to a more comprehensive approach to toning the upper body.

How do I do it?

• Start on your hands and knees in a tabletop position.
• Lift your hips towards the ceiling, straightening your legs, and form an inverted V shape.
• Keep your hands shoulder-width apart and your feet hip-width apart.
• Press your heels towards the floor and your chest towards your thighs.
• Hold for 30 seconds to 1 minute, repeating 3 times.

5.     Bicep Curl

Bicep curls primarily target the biceps but also engage the muscles in the shoulders and forearms.

Strengthening these areas contributes to a more sculpted upper body, reducing the appearance of excess fat around the armpits.

Additionally, the increased muscle mass from regular bicep curl exercises can boost the body's metabolism, aiding in fat loss.

How do I do it?

• Stand with a dumbbell in each hand, arms fully extended, and palms facing forward.
• Keep your upper arms stationary and exhale as you curl the weights toward your shoulders.
• Inhale and slowly lower the dumbbells back to the starting position.
• Perform 3 sets of 12–15 repetitions.

6.     Chest Fly

Chest fly exercises isolate and strengthen the chest muscles, including the pectoralis major.

This focused engagement contributes to improved muscle definition in the chest and upper body, helping to reduce the appearance of armpit fat.

The controlled opening and closing motion of the chest fly makes this one of the best exercises to get rid of armpit fat.

Related: Cable Arm Workouts

How do I do it?

• Lie on your back on a bench or on the floor, holding a dumbbell in each hand.
• Extend your arms straight up above your chest, palms facing each other.
• With a slight bend in your elbows, open your arms wide, lowering the weights out to the sides.
• Bring the weights back to the starting position, squeezing your chest.
• Perform 3 sets of 12–15 repetitions.

Final Verdict

Getting rid of armpit fat may seem like a daunting task, but with a combination of the right exercises and a healthy diet, it is completely achievable.

Don't forget to incorporate strength training into your routine as well, as this is crucial for targeting and toning specific areas, such as the armpit region.

So, let's start incorporating these exercises into our daily routine to lose armpit fat, and remember that progress takes time, but it's all worth it in the end.