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Armpit and Underarm AirSculpt® Nashville

Armpit Fat: Exercises and Advice to Burn It Away

Close up of Asian woman pulling excess fat on her skin underarm

Fat will appear anywhere on your body, and it is not that picky where it can accumulate. Common areas are the abdomen, lower back, hips, buttocks, and arms.

One area often overlooked but proven to be a source of stress for many are the underarms and armpits. Excess fat in the armpit area can be a source of frustration for many people striving to achieve a toned and sculpted upper body. This stubborn fat, often referred to as "armpit fat" or "bra bulge," can be hard to get rid of with exercise alone.

Genetics generally determine where you tend to store fat. For some people, stubborn fat can appear under the arms even if they are at or near their ideal weight.

Making it even tougher to reduce armpit fat is the fact that spot-training your fat away is a myth. Doing arm exercises will not spot-reduce the fat in the area; it will only develop musculature.

Fat loss is slightly more complicated; therefore, you must go at it in a general manner. The goal should be to burn calories and build muscle at the same time.

With that said, here are some tips and exercises to try that will help you lose upper arm and armpit fat.

Understanding Armpit Fat

Before we dive into the strategies to eliminate armpit fat, it's essential to understand what causes it. Armpit fat primarily results from excess body fat, genetics, and muscle imbalances. While it may seem like a cosmetic concern, excess fat in this area can affect your self-esteem and overall body shape.

Here are some factors contributing to armpit fat:

  • Excess Body Fat: The most common cause of armpit fat is overall body fat. Excess body fat tends to accumulate in various areas, including the armpits.

  • Genetics: Genetics plays a major role in how your body stores fat. Some individuals are genetically predisposed to carry more fat in specific areas, such as the armpits.

  • Muscle Imbalances: Weak muscles in the chest and back can contribute to the appearance of armpit fat. Strengthening these muscles and building upper body strength can help reduce the problem.

Eat Healthily to Lose Armpit Fat 

Watching what you consume is a necessity that many people do not want to accept. Losing excess fat in the armpit area requires you to first start the process in the kitchen.

The critical concept to follow is to burn more calories than you consume in a day. That's the primary goal of any diet aimed at reducing fat.

Diets are constantly misunderstood and misconstrued. Avoid fad or crash diets that call for lengthy fast periods or restrict you from eating balanced foods. Such approaches will prove to be ineffective if they don't follow the main rule of entering into a caloric deficit.

Given your current weight, height, and age, a set amount of calories exists that will maintain your current levels.

If you eat more than this maintenance amount, your body will hold on to the excess as fat. If you eat less than the maintenance amount, your body will have nothing to store. Once it uses up the calories from your food intake, your body will begin to burn fat stored in your body. 

With all that being said, counting calories will only get you so far. Healthier choices, such as cutting out soft drinks and reducing simple carbs, will help reduce cravings during the day. You should also increase lean protein and vegetable intake while remaining well hydrated as well.

This combined approach of a balanced diet that is calorie-conscious will help you begin to burn calories. Still, your genetics and other factors will dictate where the fat tends to go away first, and where it remains stubborn.

Lifestyle Changes to Get Rid Of Armpit Fat

  1. Regular Exercise: Regular physical activity will help burn more calories. Try to reach 2.5 hours of moderate-intensity aerobic exercise or 1.5 hours of high-intensity training each week.

  2. Strength Training: Incorporate full-body workouts built around strength training exercises to develop muscle, especially in the chest and back. Muscle burns more calories at rest, helping you reduce overall body fat.

  3. Adequate Sleep: Ensure you get 7-9 hours of quality sleep each night. Poor sleep can affect hormonal balance and contribute to weight gain.

  4. Stress Management: Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises. Elevated stress levels can lead to overeating and even weight gain.

Do These Exercises to Tone Your Underarms

Exercise also burns calories, which also helps you enter a caloric deficit. As mentioned above, the key to burning excess fat, including in the underarm area, is to maintain this deficit.

In the long run, however, you will want to tone the area with strength training in the arms and chest. That said, some great armpit fat exercises that you should do include:

    1. Inverted Rows: Find a horizontal bar or use suspension straps. Lie on your back underneath the support. Keeping your body straight, pull your chest towards the bar until you bend your elbows at a 90-degree angle. Return to the starting position and repeat for your desired number of reps.

    2. Push-ups: Push-ups are excellent for strengthening the chest and reducing armpit fat. Begin with modified push-ups on your knees if necessary and gradually progress to full push-ups. Push-ups with your arms slightly wider than your shoulders will help target the outer chest and armpit area more.

    3. Pull-ups: Pull-ups are challenging but a great strength training option. If you cannot do wide-grip pull-ups, either try assisted pull-ups or a reverse-grip kind, also known as chin-ups.

    4. Bent-Over Reverse Flyes: Hold a weight in each hand, bend at the waist, and keep your back straight. Raise each dumbbell out to the sides until your arms are parallel to the ground.

    5. Plank Variations: Planks engage the entire core and help tone the back muscles. Try side planks, forearm planks, and plank shoulder taps to challenge yourself.

    Doing these consistently will help you build more musculature and burn off excess fat, including in the armpits.

    To go above and beyond, cardio makes it easier to remain in a caloric deficit while improving heart health. High-intensity interval training (HIIT) workouts help burn overall body fat, including the armpit area. Incorporate activities like jumping jacks, burpees, and sprinting into your routine.

    AirSculpt® Offers a Permanent Solution to Underarm Fat

    If you're still fighting armpit fat resistant to a healthier lifestyle, you should consider a fat removal procedure with AirSculpt®.

    Armpit and Underarm AirSculpt® is a minimally invasive procedure that doesn't use a scalpel, needle, stitches, or general anesthesia, which allows for comfortable results and no need to consider traditional liposuction in Nashville.

    Fat cells do not regrow, meaning results will be permanent once they are removed with our patented technology. Of course, if a patient gains weight afterward, the armpits can grow larger, but other areas will tend to accumulate fat first.

    Call our Nashville office or any of our 27+ AirSculpt® offices across the globe to schedule your free consultation. 


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