Armpit fat, or axillary fat, is a common concern for both men and women. Women may also refer to armpit fat as a bra bulge or bra fat. This excess fat in the armpit area can make it difficult to wear certain clothing styles and can also cause discomfort when rubbing against the body.
What causes armpit fat?
There are a few factors that can contribute to excess fat in the armpit area:
- Genetics – Some people may be predisposed to storing more fat in their armpits, just as some people may store more fat in other areas of their body.
- Hormonal changes – Fluctuations in hormones, particularly during puberty and menopause, can lead to an increase in armpit fat.
- Lack of muscle tone – Weak muscles in the upper body can contribute to the appearance of excess fat in the armpit area.
- Obesity – Being overweight has been correlated to excess fat accumulation surrounding the lymph nodes in the breasts and armpits. This alters the shape of the breast and may also contribute to armpit fat. It can also be a risk factor for breast cancer.1
Regardless of the cause, it’s important to remember that fat in the armpit area is normal and healthy. However, if you want to reduce excess armpit fat for aesthetic or comfort reasons, incorporating exercise into your routine can be an effective solution.
Can exercise reduce armpit fat?
While spot reduction of fat (targeting specific fat regions with exercise) is not entirely possible, targeting specific muscles through exercises can help reduce overall body fat and tone the muscles in the armpit area.2 The evidence is unclear about spot reduction. However, upper-body exercises for burning fat and maximizing oxygenation in the armpit for lipolysis (burning fat) can be beneficial.
With the right balance of cardiovascular exercise and strength training, you can work towards reducing armpit fat and achieving a more defined upper body.
Try these exercises for armpit fat
For the best results, it is recommended to incorporate a variety of exercises that target the upper body, particularly muscles in the armpit area and the chest.
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Push-ups
Push-ups are a classic exercise that targets multiple muscles in the upper body, including the chest, shoulders, and arms. By strengthening these muscles, you can improve your overall upper-body tone and reduce the appearance of armpit fat.
- Start on your hands and knees with your hands shoulder-width apart.
- Extend your legs back and straighten them, keeping your body straight from head to toe.
- If needed, you can modify the push-up by keeping your knees on the ground.
- Lower yourself towards the ground until your chest almost touches the floor, then push yourself back up using your arms.
- Repeat for three sets of 10-15 reps.
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Chest press
Using dumbbells or a weighted bar, chest presses can help target the muscles in your chest and arms. This exercise helps to strengthen and tone the muscles in the armpit area.
- Lie on your back with your knees bent and hold a weighted bar or dumbbell in each hand.
- Choose a weight that is challenging without causing you to strain or hold your breath. It’s always best to start low and build up from there.
- With your arms at a 90-degree angle (straight out to the side), press the weights up towards the ceiling, then slowly lower them back down.
- Repeat for three sets of 10-15 reps.
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Tricep Dips
Tricep dips are an effective exercise for targeting the back of your arms and shoulders. They are great for toning and building functional upper body strength.
- Sit on the edge of a bench or chair with your hands next to your hips, fingers facing forward.
- Extend your legs out in front of you, keeping them straight. (You can bend your knees to modify if needed.)
- Lower yourself off the edge of the bench or chair by bending your arms at the elbows. Go as far as you can comfortably without compromising your posture. (The shoulders shouldn’t round forward.)
- Push yourself back up to the starting position by straightening your arms.
- Repeat for three sets of 10-15 reps.
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Bicep Curls
Bicep curls are a classic arm exercise that targets the front of your arms, helping to build strength and definition in your biceps.
- Stand with your feet shoulder-width apart and hold a dumbbell or weighted object in each hand with palms facing up toward the ceiling.
- Keep your elbows tucked into your sides as you curl the weights towards your shoulders, then slowly lower them back down.
- Repeat for three sets of 12-15 reps.
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Plank Row
The plank row is a compound exercise that targets multiple muscles in the upper body, including the chest, shoulders, and arms. It also helps to engage the core for added stability.
- Begin in a plank position with your hands shoulder-width apart and your feet hip-width apart. (You can modify to your knees if needed.)
- With a dumbbell or weighted object in each hand, pull one arm back towards the side of your body, keeping your inner arm tucked in and close to your rib cage. Alternate arms for 12 reps on each side.
- Repeat for three sets of 12-15 reps.
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Pull-ups
Pull-ups are a challenging exercise that primarily targets the back muscles but also engages the shoulders and arms for a well-rounded upper-body workout.
- Using a pull-up bar or assisted machine, grip the bar with your palms facing away from you and your hands shoulder-width apart.
- Pull yourself up towards the bar by engaging your back muscles, then slowly lower yourself down. If needed, use a resistance band or assist machine to help.
- Repeat for three sets of 12-15 reps.
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Arm Circles
Arm circles are a simple yet effective exercise that targets multiple muscles in the upper body, including the arms, chest, and shoulders.
- Stand with your feet shoulder-width apart and extend your arms out to the side at shoulder height to create a “T.”
- Begin making small circular motions with your arms, gradually increasing the size of the circles.
- Reverse direction after 10 seconds and continue for 30 seconds.
- Rest for 10 seconds, then repeat for three sets.
Regardless of which exercises you choose, consistency is key for seeing results in toning the body and reducing overall body fat.
Strength training tips
Incorporating strength training exercises for armpit fat into your routine is crucial for targeting specific muscles and reducing overall body fat. Here are a few tips to keep in mind when incorporating strength training exercises for reducing armpit fat:
- Start slow and gradually increase weight and intensity as you build strength.
- Focus on the proper form to ensure that you’re engaging the right muscles and avoiding injury.
- Aim for a balanced routine that targets all major muscle groups, not just the armpit area.
- Don’t be afraid to modify exercises if needed, such as using resistance bands or lighter weights.
- Stay consistent with your routine and give your muscles time to recover between workouts.
- To enhance your results, turn your strength routine into a cardiovascular workout by incorporating high-intensity intervals, taking fewer breaks between sets (it is better to alternate between different muscle groups if doing this), or adding weights to your cardio exercises.3
By incorporating these tips and exercises into your routine, you can effectively target the upper body and reduce the appearance of armpit fat. Remember to listen to your body and consult with a professional trainer if needed to ensure proper form and avoid injury. With consistency and dedication, you can achieve a stronger, toned upper body that you’ll feel confident showing off.
Cardio tips
In addition to strength training, incorporating cardiovascular exercise into your routine is vital to helping burn overall body fat and improve muscle tone in the upper body.4 Some effective cardio options include:
- Strength training circuits emphasizing less rest and more compound exercises.
- Interval training, alternating between high-intensity bursts and lower-intensity recovery periods.
- High-intensity exercises such as jumping rope, burpees, or mountain climbers.
- Incorporating weights into your cardio exercises, such as holding dumbbells while doing lunges or squat jumps.
Regardless of the type of cardio you choose, aim for at least 30 minutes of moderate to high-intensity exercise daily, five times a week. This will not only help reduce armpit fat but also improve overall health and fitness.
Other more classic forms of cardio include:
- Kickboxing
- Running or jogging
- Cycling
- Swimming
Other ways to get rid of underarm fat
While strength training and cardio are an effective combo to reduce armpit fat, other lifestyle changes can help in achieving your goals with overall weight loss:
- Clean up your diet by reducing consumption of processed foods, excess sugar, and unhealthy fats.
- Stay hydrated by drinking plenty of water throughout the day.
- Incorporate more protein into your meals to support muscle growth and repair.
- Get enough rest and sleep to allow your body to recover and recharge.
- Avoid or limit alcohol consumption, as it can contribute to unwanted weight gain.
- Practice stress management techniques such as meditation, yoga, or deep breathing exercises.
When lifestyle changes aren’t enough
Suppose you have made significant lifestyle changes and are still struggling to see results in reducing armpit fat. Or if you have lost weight but still can’t get the pesky armpit fat to budge, there are more invasive options that can be used as a last resort.5 This might include liposuction, cryotherapy (fat freezing), injections, or other surgical and non-surgical procedures. These options should only be considered after consulting with a professional healthcare provider and discussing the potential risks and benefits.
Summary
Reducing armpit fat may seem daunting, but with consistency and dedication to incorporating strength training, cardio, and healthy lifestyle changes into your routine, you can achieve toned, muscular arms and a more confident overall appearance. Listen to your body, consult with professionals if needed, and stay motivated on your fitness journey.
About JayDee Vykoukal
JayDee Vykoukal is a writer, blogger, Doctor of Physical Therapy, travel enthusiast, and mom of two girls. She is passionate about helping others live their best life via a healthy lifestyle.
Sources:
1. Keshavarz, E., A. Ahangaran, et al. “Effects of Obesity on Axillary Lymph Node Structure: Association of Hilar Fat Deposition and Alterations in Cortex Width.” Maedica 15, no. 1 (2020): 99-104.
2. Paoli, A., A. Casolo, et al. “Effect of an Endurance and Strength Mixed Circuit Training on Regional Fat Thickness: The Quest for the “Spot Reduction.” International Journal of Environmental Research and Public Health 18, no. 7 (2021): 3845.
3. Iversen, V.M, M. Norum, et al. “No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review.” Sports Medicine (Auckland, NZ) 51, no. 10 (2021): 2079-2095.
>4. Brellenthin, A.G, D. Lee, et al. “Resistance exercise, alone and in combination with aerobic exercise, and obesity in Dallas, Texas, US: A prospective cohort study.” PLOS Medicine (2021).
5. Pilat, P., S. Szpila, et al. “Modern and Non-Invasive Methods of Fat Removal.” Medicina 59 (2023): 1378.