Exercises to get rid of underarm fat

Exercises to get rid of underarm fat

Last update: 04 July, 2018

Underarm fat is one of the hardest areas to target, but there are certain exercises that can help you gradually get rid of it once and for all. Just be consistent!

Those of us who are lucky enough (or unlucky enough) to be in the fitness scene find ourselves constantly striving to get rid of those rolls and look better every day. Well, one of the biggest trouble spots is definitely underarm fat, especially now, as it is on display in this hot weather.

It is very common to have it, but if you have more than normal, it can be annoying and does not look great. Underarm fat usually comes from a loss of muscle tone and from weight gain — or, on the other extreme, having gone down several sizes in a short amount of time.

Where does underarm fat come from?

Underarm fat.

Like we said, having a bit of fat in your underarm area is normal and even healthy, especially for women. Still, certain bad habits like poor eating, not exercising, and drinking too much alcohol can make fat build up.

We should be clear though, the “fat” that we see there is not always fat. It could also be related to a health issue that you should see a doctor about. If you are concerned, make an appointment.

However, in most cases, underarm fat comes from a loss of muscle tone and firmness, whether from age, not exercising, or being overweight.

How can I get rid of underarm fat?

It is not something you should get obsessed with, because like everything in life, it has a solution. And if you do not know what that is, do not worry! Here, we will tell you and give you exercises to get rid of your extra underarm fat.

Do three sets of 10 repetitions for each exercise.

Dumbbell press

The dumbbell press is perfect for getting rid of underarm fat. It is best to do it on a bench at a position of 90 degrees, but you can also do it standing, or even laying on the floor.

With one dumbbell in each hand, start at shoulder height. Then lift until your arms are almost completely straight — but do not lock your elbows.

Dumbbell lateral raises

With a weight in each hand, slightly lean your torso forward and lift your arms to the sides. It is a great way to burn fat in your arms, underarms, and chest.


Push-ups for burning underarm fat.

Push-ups are a no-fail way to strengthen the muscles in your arms, underarms, chest, and shoulders. As a plus, they also get rid of those little rolls in your armpit area!

Moving plank

Face down, support yourself on your hands and toes (like in push-up position). Then move yourself to the side by opening and closing your legs while crossing your arms.

The moving plank is ideal for burning fat underarm fat while also toning your abs, legs, arms, and back. It is a whole body workout.


This is a simple one. Just clap your hands together in front of you and then behind you. Do them slowly and hold for at least 3 seconds in each position.


This is where you can really get serious about getting rid of underarm fat (and fat from all over your body too). A few good examples are swimming, running, kick boxing, aerobics, HIIT, and spinning.

No matter which activity you choose, try to do it for 45 minutes, as then the fat burning will be constant.



This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.