How to get rid of armpit fat

Underarm fat is a problem that not only obese, but also thin girls face. However, our effective workouts will help you solve it and get additional benefits: lose weight in your arms, lift your chest, improve your posture.


Causes of wrinkles

Wrinkles and fat in the armpit area may appear due to …

  • Insufficient physical activity. If you don’t move much or sit at work all day, you don’t burn enough calories.
  • Wrong nutrition. Overeating, eating a lot of carbohydrates and fats, and the wrong combination of foods can contribute to the accumulation of fat in the armpits.
  • genetic factors.
  • Changes in hormone levels: estrogen or testosterone.
  • Aging. Alas, as we age, we lose muscle mass and our metabolism slows down. And this also leads to the accumulation of fat in the armpits.

To combat wrinkles and underarm fat, you need to monitor your diet, increase physical activity, include cardio and strength exercises in your sports. Of course, you should also avoid overeating and unhealthy foods. If the problem persists, you can see a doctor who can help identify possible causes and consider treatment options.

9 exercises to get rid of underarm fat

Arm extension

Sit on a chair, put your hands on your knees and bend your elbows. Extend your arms forward, then return them to the starting position.

Surface push-ups

Lean on a table or other surface and kneel down. Push up and return to the starting position.

Stretching with dumbbells

Take the dumbbells in your hands, lift them up and behind your head, then slowly lower them behind your back. Repeat the exercise several times.

Mahi’s hands

Stand up straight, stretch your arms to the sides, and start swinging your arms back and forth. Repeat the exercise 10-15 times.

Push-ups on the floor

Lie on your stomach and place your palms on the floor shoulder-width apart. Push up, bending your elbows, then return to the starting position.

Plank on hand

Place your palms on the floor shoulder-width apart, stretch your legs and lower yourself onto your forearms. Raise your body so that it is extended in a straight line and hold this position for 30-60 seconds.


Take dumbbells in both hands and hold them at hip level. Bend your elbows, lifting the dumbbells to your shoulders, then return them to their original position.


Stand on the side of a bench or chair, bend over, and rest your hand and knee on the bench. Grab a dumbbell in your free hand, palm facing your torso. Bend it at the elbow and take the dumbbell back, straightening your arm. Repeat the exercise on the other hand.

Side push-ups on the floor

Lie on your side, extend your free hand in front of you, and place your palm on the floor. Raise your body, bending at the side, then lower yourself back to the floor. Repeat the exercise on the other side.

Incorporating these exercises into your regular workout program will help strengthen your arm muscles, reduce underarm fat and wrinkles, and improve overall fitness. However, to achieve the best result, it is recommended to combine them with other exercises and proper nutrition.

Proper nutrition

It should be understood that it is impossible to remove fat from specific areas of the body – the body will burn fat evenly throughout the body, so it is important to exercise regularly and eat right in general.

But still, here are a few nutritional recommendations that will help reduce the percentage of body fat and reduce wrinkles in the armpit area:

  • Reduce your intake of fats and carbohydrates. Eat more protein to help maintain muscle mass.
  • Eat more fruits, vegetables, and greens. They contain many vitamins, minerals, and fiber, which speed up metabolism and support the normal functioning of the body.
  •  Eliminate fast carbohydrates and foods containing sugar from the diet.
  • Eat more healthy fats like olive oil, nuts, avocados, fish, seeds, and flaxseed oil.
  • Limit salt intake to avoid water retention in the body.
  • Drink enough water to speed up your metabolism and stay hydrated.
  • Eat regularly so as not to cause starvation in the body.

Proper nutrition, combined with regular exercise, will help to reduce underarm fat and achieve the desired results. However, before changing the diet,  it is recommended to seek the advice of a specialist or nutritionist.

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