health

7 Ways To Get Rid Of Your Annoying Armpit Fat

by Ileana Paules-Bronet
Ileana is a writer on the Original Content team. She lives in Brooklyn, NY.

With summer just around the corner, we’ve reached the season where we realize that we didn’t actually follow through on our New Year’s resolutions and our health plan kind of went out the window.

Whether you’re happy with your weight or not, most of us have something we wish we could change about our bodies — some of us want to work on our six-packs while others want to just lose a few inches off their tummies.

Every single person has something about their body that they’re insecure about, and even though other people probably don’t notice it, it might be something that bothers you a lot.

There’s nothing more attractive than confidence, so if losing weight in certain parts of your body can keep you feeling comfortable and confident, then it’s worth it.

Many people feel that they have armpit fat — if you’re one of those people, read below to learn how to get rid of your armpit fat!

Thumbnail: Wikimedia

Armpit Fat Causes

armpit fat causes
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Everyone has had that moment where they notice some fat or skin squishing out the side of your bra, right between your breast and arm.

It’s unfortunate, but armpit fat is pretty common — this is because it’s a very hard area to spot-reduce fat.

That being said, if you work on toning your entire body, you can also work on tightening and strengthening muscles around your armpits.

How To Lose Armpit Fat

lose armpit fat
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There are two important things to do when it comes to losing armpit fat:

  1. Add more cardio and general strength training into your routine.
  2. Focus on specific strength exercises.

For armpit toning, the most important areas to focus on are your back and chest.

Check out the exercises below to see which ones are best for reducing armpit fat.

Exercise #1: Lying Chest Fly

chest fly
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This exercise will help tighten and tone the muscles in your chest and upper arms.

To do the exercise properly, lie flat on your back, then lift your knees above your hips at a 90-degree angle.

Use your core strength to keep your knees up and your back on the floor.

Holding small weights, open your arms out to the side with your palms to the ceiling.

Keep your elbows slightly bent, then raise your arms to the ceiling, bringing the weights together above your chest.

Exercise #2: Pull-Ups/Chin-Ups

pull-ups
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You probably knew this was going to be on the list, and you might be rolling your eyes, but pull-ups and chin-ups are great for reducing armpit fat.

Body Building explains that strength training like this helps build muscle and burn fat.

They may not be particularly fun, but pull-ups and chin-ups can tone your arms, chest, and back.

If traditional chin-ups and pull-ups are too hard for you, try doing assisted versions with a weight machine or elastic bands.

Exercise #3: Chest Press

chest press
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Using low-weight dumbbells, lie down on your back and bend your knees.

Bring your elbows out to your sides at a 90-degree angle, then push your hands toward the ceiling.

Just before your arms are completely straight, lower your arms back down to the floor.

This exercise will work your outer chest and upper arms, explains Women’s Running.

Exercise #4: Standing Reverse Fly

standing reverse fly
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Hold a small weight in each of your hands, keeping your hands facing forward.

Bend your knees slightly and lean forward at the waist, keeping your back straight.

Lift both of your arms outward toward the ceiling, pinching your shoulder blades together.

Then slowly lower your arms back down, and repeat.

This exercise will strengthen both your chest and back, as well as the backs of your arms.

Exercise #5: Pulling Weights

pulling weights
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While this exercise will work both your chest and arms, you will probably feel this most of all in your back — toning your back is essential for reducing armpit fat.

Lie down on your stomach with your legs straight behind you.

Using small weights, put your arms out to the sides.

While engaging your core, reach your arms back toward your legs, then lift your head and chest off the ground.

Extend your arms out to the sides again while lowering your chest back to the ground.

Exercise #6: Swan

swan exercise
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This exercise, called “the swan,” will strengthen your core and abs, along with your upper back muscles.

Lie down flat on your stomach with your arms placed directly beneath your armpits.

Keeping your elbows wide, lift your body a few inches off the ground, then lower yourself back down.

Exercise #7: Swimming

swimming exercise
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This swimming exercise, while you will feel it a lot in your upper arms, actually works your entire body.

Lying flat on the floor, outstretch your arms and legs.

Lift your arms and legs slightly off the ground, then begin fluttering them — almost like you’re swimming.

Armpit Fat Before And After

armpit fat before after
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Doing these exercises regularly may not eliminate armpit fat, but it can help by reducing the appearance of excess flabby skin.

Exercising isn’t always fun or easy, but when you see the results, it will be totally worth it.

Jillian Michaels explains that maintaining your upper body strength will increase your fine motor skills, help your posture, and add to your overall health.

If you aren’t sure how to do these exercises properly, make sure to discuss it with a fitness trainer!

General Exercise

general exercise
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Unfortunately, even with exercises that help spot-reduce armpit fat, you can’t make significant change without overhauling your whole exercise regimen.

WebMD explains that each of the exercises above will tighten the muscles around your armpits, but you should also add fat-burning cardio to your workout routine.

How To Hide Armpit Fat

hide armpit fat
Morgan Swofford for LittleThings

If all else fails, you can always hide your armpit fat.

The first step to hiding armpit fat is wearing a bra that actually fits — if the cup is too small or the band is too tight, it will create the illusion of fat that is not actually there.

Another way to cover armpit fat is by wearing shirts that don’t accentuate it. Look for shirts with small sleeves and a more open neck.

Would you try these exercises to get rid of armpit fat?

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