How To Lose Armpit Fat - 2023

Shalu Bhati

Updated At  08 Jan 23


Want to know how to loose armpit fat? Then, get in line and keep scrolling as we tell you everything from what is armpit fat to how to lose it.

If you want to know how to loose armpit fat, then you are not the only one. It is a fairly common issue that plagues many. Do you know that armpit is one of the most photoshopped areas of the human body? So clearly the society’s beauty standards don’t approve of that extra bulge under your arms. Maybe this is why this seemingly innocent extra fat is seen as pesky and annoying. And sometimes, it truly is annoying. Armpit fat can mess up with the fit of your favourite clothes. Some people become so conscious about it that they stop wearing tank tops or sleeveless blouses.

Whatever is your view on it, if you search how to loose armpit fat, Google will bring you thousands of results, all claiming to help you get rid of it with diet and exercise. But, let us tell you. It’s not that simple. For starters, it is impossible to target a specific area to loose fat from. Secondly, we don’t really know how to get rid of it with such a guarantee as is generally claimed. And thirdly, the change you seek won’t happen overnight. It will take time. So, let’s get started with this guide on how to loose armpit fat. If you are also looking at surgical options to loose arm fat, do check out our complete guide on Brachioplasty.



What Is Armpit Fat?

Yes, weirdly enough, but armpit fat is a thing that exists. It is that extra fat that you can find bulging its way out of your clothes between your chest and the arm. You can call it the underarm bulge, the extra boob, bra bulge, an extra fold of skin, or that weird little fat thing. You can call it anything. But, technically, it is referred to as armpit fat. And getting rid of it can be a task. 

Armpit fat is plain annoying and a lot many people are plagued by this nuisance. So, you are definitely not alone in finding out how to loose armpit fat. Keep reading as we tell you the causes behind it and how to bid adieu to this pesky problem.


Check out our guide to find out the top exercises to reduce belly fat naturally. From burpees to side and reverse crunches, we have listed them all.




What Causes Armpit Fat?

Before going on exploring how to loose armpit fat, you need to understand why it even occurs in the first place. What really causes it?

Following are some of the most common causes behind armpit fat:

  • Genetics

Do you know what happens when your body has an abundance of calories? All these extra calories get converted into fat and are stored by the body as such. And it is your genes that would decide where the fat is stored prominently. Every individual’s body stores fat in specific places as guided by genetics. So, take a look at your family. If your mother, aunts, and grandmother also face the issue of armpit fat, then ladies, it runs in the family.


  • Not Working Out On Upper Body

Sometimes when you are not engaging your upper body enough, it can lead the fat to get deposited under your arms. Or if you have a sedentary lifestyle, it can lead to armpit fat at one point in time.

Check out the trending process of fat freezing which has been gaining a lot of popularity even amongst celebs for losing weight.




  • Big Breasts

Armpit fat is a common issue but it is even more common amongst women with bigger bust sizes. Sometimes, big breasts can add fat to the surrounding areas. In such cases, excess fat on the breast tissue can make the amount of armpit fat more prominent.


  • Bad Posture

Yes, it is true. Bad posture can also lead to armpit fat. It can play some role in how your body stores fat as well as how it gets rid of that fat.


  • Wrong Sized Bra And Clothes

Haven’t you heard ladies? You must wear the correct size whether it’s your bra or your other clothes. It is known that about 80 percent of women wear a wrong sized bra. It is not only bad for their body but also a reason why they might have armpit fat. The shorter cup size or an ill-fitting cloth can make the breast tissue bulge giving the appearance of armpit fat.


  • Aging

With age, your metabolic rate decreases and it becomes harder for your body to lose the fat that it did easily and without much effort when you were younger.




How To Lose Armpit Fat?

It is a tricky question—how to loose armpit fat. As many articles will have you believe, it is not as simple or instant. If you want to lose armpit fat, you need to lose fat from all over your body. You cannot magically get rid of fat from one specific region of your body. Surgery is not always preferable or a short cut that you can choose. Because apart from armpit fat, that is also the area where lymph nodes are present and a surgical procedure can prove harmful.

So, can you lose armpit fat? Yes, it is possible. It will depend upon the underlying causes, but you can get rid of it. In most cases, a healthy combination of dietary changes and exercise can prove very fruitful. Let’s tell you more about how to loose armpit fat.

Following are some methods:



1. Change Your Diet

Be mindful about what you are eating. You might not have a say in where the fat gets stored but, the amount of calories you consume have a direct say on how much fat is stored by your body. Avoid overeating or bingeing on food. Cut back on junk food as much as possible. Reduce your sugar intake. Focus on eating a healthy and well-balanced meal. You must consume a healthy amount of carbohydrates, proteins, and fats. Eat more fruits and vegetables. Drink water. Eating a balanced diet and keeping a track of what you eat will go a long way in reducing the fat deposits under your arms.




2. Mindful Exercise

We have said this before, and we will say it again. You cannot target a specific area for losing fat. You can either loose overall weight or you can target the specific muscles to get rid of armpit fat. Cardio is good but do you know what is better and more effective? Strength training exercises, High-Intensity Interval Training (HIIT), weight lifting, and resistance exercises. The idea is to build muscles. The more muscles you build, the more your metabolism increases, and the more fat gets dissolved.

The exercises must be focused on your chest and back muscles along with those targeting the arms. You can try pull-ups, push-ups, chin-ups, bench press, chest fly, shoulder press, and triceps dips among others. Yoga, Pilates, and swimming are also good options.


3. Loose Weight

If you want to know how to loose armpit fat, the answer is easy. Loose overall fat from your body and the armpit fat will reduce on its own. If you are overweight, then this excess of weight could be the major reason behind armpit fat. So, lose some weight in general.


4. Wear Right Clothes

More than enough times, it is the wrong sized bra that is the culprit for giving you the appearance of armpit fat when you might not even have much. So, get yourself measured by a professional and wear the correct size of bra. The same goes for your clothes. Wear proper sizes. 


5. Good Posture

Slouching is bad. Sitting/standing straight is good. A good posture will not only make you look taller but it will help in toning muscles and keep bones the way they should be.




6. CoolSculpting

If exercise is not how you want to do it, then opt for an almost pain-free procedure such as CoolSculpting. As the name suggests, this treatment uses cold temperatures to sculpt your body. In this procedure, an applicator is used to freeze the fat cells to reveal a slimmer and toned area with skin tighter than before. One sitting takes about 30 minutes and you can see a fat free armpit in about three weeks depending upon the amount of fat you have.


7. Other Treatments

Some other treatments can help you on your quest for how to loose armpit fat. These include liposuction, Radio-Frequency Assisted Lipolysis (RFAL), microneedling, and Ultrasound skin tightening treatment among others. You can also think about surgery as an option especially if you have lost a tremendous amount of weight and are now stuck with excess folds of skin.




8. Accept And Embrace

If nothing works, then maybe it is time for you to accept that having a bit of armpit fat is okay. It is very common and you don’t have to feel bad about it.  The pictures you see in magazines are photoshopped. So, stop basing your expectations from your body on some heavily edited pictures. Embrace the armpit fat as an extension of your body. Your goal should be to have a healthy body. Other things are secondary.


Top Exercises To Lose Armpit Fat

We have already told you how to loose armpit fat. Now we will tell you the top 5 exercises that will help you achieve this goal:



1. Push-Ups

Push up is a simple and effective strength-building exercise. It helps to tone and strength not just the upper body but also works on your core. It mainly targets your chest and triceps.  And by working on these muscles, you can reduce armpit fat.

Steps to do a push up:

  • Lie with your chest and stomach flat on the floor. Keep your straight and arms close to your body. Palms must face the floor
  • Now bring your palms at the level of your chest with your arms bent at a 45-degree angle
  • With an exhale push from your hands and heels to raise your torso, chest, and thighs from the ground
  • You are now in the plank position. Stay like this for a few seconds. Feel it work your core
  • Inhale and slowly lower down your body back to the earlier position. This is one push up
  • Repeat these steps for more reps



2. Pull-Ups

Pull-ups work wonderfully for your shoulder and back muscles. They also work on your arms. And thus, they are effective for armpit fat. Pull-ups are different from chin ups. In a chin-up, your palms face you while in a pull up they don’t. It will become more clear as you read the steps below:

  • Grab a pull up bar with your palms facing away from you i.e., you must be facing the back of your hands
  • Exhale and pull your body up until you have your chin above the pull-up bar
  • Pause for a few seconds
  • Inhale and lower down
  • Repeat




3. Triceps Kickback

Talk to any trainer worth their salt about how to loose armpit fat and they will suggest you focus on your chest and triceps. One of the best exercises to engage your triceps is the triceps kickback.

Follow these steps:

  • Stand with your feet hip-width apart
  • Grab some dumbbells in each hand of a weight that you are comfortable with, preferable light or medium weight
  • Bend your knees and then bend your torso forward to face the ground below
  • Keep your head, neck, and spine straight and in one line. Your arms slightly bent at the elbow must be close to your body
  • Exhale as you extend your arm to the back. Extend as much as your comfortable can
  • Inhale and get back to the starting position
  • Repeat




4. Chest Press

A chest press is a great way of toning and strengthening your chest muscles. It also works on your arms.

Follow these steps:

  • Lie flat on the bench with your feet pressing against the floor
  • Your shoulder and back must press down into the bench
  • Grab two dumbbells in each hand. Exhale and extend your arms upwards while keeping your elbow slightly bent
  • Hold the position for a second. Inhale and lower your arms so that they slightly touch your chest
  • Repeat



5. Seated Cable Row

Seated cable row is a great workout when it comes to how to loose armpit fat. This exercise is for strength training. Exactly what you need to get rid of the annoying little problem of yours. This exercise will help in toning your back and upper arms thus, building your upper body strength. It is generally done on a seated row machine where you pull a weighted handle. It can also be done using a resistance band.

Follow these steps:

  • Before sitting on the seated row machine, make sure it is adjusted as per your requirements. If not, then adjust the seat as well as the chest pad before starting
  • Sit on the machine with a straight back, legs extended in front of you, and your feet pressing against the pedal. Your shoulders must be at level with the machine’s handle
  • Extend your arm to hold the handle in each hand as you exhale
  • Inhale and bring the handle back by using your shoulders. The movement you need to follow is back and down
  • Remember to do this slowly and not with jerking movements. Maintain a straight back
  • Repeat



Frequently Asked Questions On Armpit Fat


Q. What causes armpit fat?

Many factors can cause armpit fat including genetics, aging, lack of a proper upper body workout, wrong size of clothes, and bad posture among others.


Q. Which are the top 2 exercises to get rid of armpit fat?

The top 2 exercises that can get rid of armpit fat are push-ups and chest press.


Q. How to lose underarm fat in 2 weeks?

You can lose armpit fat with a combination of healthy diet and exercises for the overall body with exercises specifically targeting your chest, back, and arms. Get fitted for a bra as a wrong size can also be a reason for a noticeable bulge of fat. Changing into the right clothes can sometimes give you an instant reduction in armpit fat.


Q. How to loose armpit fat quickly (in a week)?

If your armpit fat is caused by the wrong size of clothing, you can get instant results by wearing the right size of bra and blouses. You can also bring worthwhile changes in your diet and exercise routine. If you are overweight, try losing the extra weight by a combination of diet and exercises. Target your chest and back muscles along with arms with exercises such as push-ups, pull-ups, tricep kickbacks, battle ropes, bicep curls, sun salutations, and a general dose of cardio and Pilates. Swimming can also bring quick results introducing armpit fat in a week. You would have to be consistent to see such results.


Q. How to tighten underarm flab?

You can tighten the underarm flab by working on your chest and back muscles. You can focus on exercises that tone your arms especially upper arms. Track your diet as well to boost the results from your exercise. Pilates is great for burning out fat and building muscles.


Q. How to reduce armpit fat without exercise?

If you want to reduce armpit fat without exercising then you can go for procedures like CoolSculpting, Ultrasound skin tightening, microneedling, or liposuction.