I’ll be honest—at one point, I was so focused on building strength and hitting my fitness goals that I didn’t realize how much the small, pesky areas of fat around my body, like my underarms, could make me feel self-conscious. Whether you’re raising your hand in a meeting, waving at a friend, or simply wearing a sleeveless dress, the thought of having underarm fat can make you feel less than confident.
I’ve had my moments of frustration with stubborn underarm fat, and I know I’m not alone. But after some trial and error, research, and personal experience, I’ve learned a lot about how to target those trouble spots and sculpt the toned arms we all want.
So, if you’re wondering how to get rid of underarm fat, you’re in the right place. Let’s break down the steps, from understanding why the fat sticks around to actionable tips on how to tackle it.
Why Do We Have Underarm Fat?
Before we get into the solutions, let’s take a look at why underarm fat even exists in the first place. Like most areas of fat on your body, the underarms store fat due to your genetics, diet, and lifestyle. It can also be a combination of excess calories, lack of exercise, and hormonal imbalances.
For women, hormonal fluctuations, especially around menopause or pregnancy, can also play a significant role in fat accumulation in areas like the underarms. Stress can also contribute, as it increases cortisol levels, a hormone that encourages fat storage.
While there’s no way to target fat loss from one specific area (aka “spot reduction”), you can reduce overall body fat, and in turn, reduce fat from your underarms. So, the key to tackling underarm fat is a full-body approach that incorporates diet, exercise, and overall fat reduction.
Can You Get Rid of Underarm Fat Without Surgery?
This is one of the most common questions I get, and the short answer is yes! You can absolutely reduce and tone the underarm area with lifestyle changes, consistent exercise, and a balanced diet. Surgery is an option, but it’s not the only—or best—solution for most people.
The journey to eliminating underarm fat is more about consistency and focusing on the right exercises that target the arms and shoulders. Along with strength training, you’ll need to focus on your overall body fat percentage and incorporate a mix of cardiovascular workouts to burn fat all over your body, including those stubborn areas.
What Exercises Help Get Rid of Underarm Fat?
While you can’t spot-reduce fat, certain exercises will help you build muscle in the underarm area, tighten the skin, and burn fat in the process. Here are some of my favorites:
1. Push-Ups: The Ultimate Arm Sculptor
Push-ups are not only great for your chest and arms, but they also work your shoulders and core, helping to firm up the underarm area. When doing push-ups, ensure your arms are placed at a 45-degree angle to engage the triceps and shoulders.
How to do it:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower yourself down until your chest almost touches the floor, then push back up.
- Aim for 3 sets of 10-15 reps.
2. Tricep Dips: Tone the Back of Your Arms
Tricep dips are another essential exercise to target the underarm fat. This movement focuses on the triceps, which are responsible for shaping the back of your arms.
How to do it:
- Sit on the edge of a bench or chair and place your hands behind you with your fingers pointing forward.
- Lower your body by bending your elbows to a 90-degree angle, then push back up.
- Try 3 sets of 10-12 reps.
3. Shoulder Presses: Strengthen Those Shoulders
A shoulder press engages your shoulders and arms, which helps build muscle mass in your upper body. More muscle means a higher metabolism and more fat-burning power.
How to do it:
- Hold a pair of dumbbells at shoulder height, palms facing forward.
- Press the dumbbells overhead until your arms are fully extended.
- Lower them back down and repeat for 3 sets of 10-12 reps.
4. Bicep Curls: Sculpt Your Upper Arms
While bicep curls primarily target the front of your arms, they still help tone the muscles that create a lean, sculpted look around the underarm area.
How to do it:
- Hold a dumbbell in each hand, arms extended in front of you, and palms facing upward.
- Curl the dumbbells up to shoulder height, squeezing your biceps.
- Lower back down and repeat for 3 sets of 12-15 reps.
What Diet Changes Will Help Reduce Underarm Fat?
Diet plays a crucial role in reducing overall body fat, including your underarms. To see the best results, you need to follow a calorie deficit diet (consume fewer calories than your body burns) and prioritise whole, nutrient-dense foods.
Focus on Protein
Protein is essential for muscle growth and repair. It’s also helpful for fat loss since it keeps you full longer. Make sure to include lean proteins like chicken, turkey, fish, and plant-based options like lentils and tofu.
Hydration is Key
Drinking enough water is often overlooked, but staying hydrated helps keep your metabolism functioning well and supports fat loss. Aim for at least 8 glasses of water per day.
Cut Back on Processed Foods and Sugars
Processed foods and sugar-laden snacks can contribute to fat storage. Instead, focus on eating fruits, vegetables, whole grains, and healthy fats. The less processed food you eat, the easier it will be to maintain a healthy body composition.
How Can I Speed Up Fat Loss?
Incorporating regular cardiovascular exercises is a great way to burn fat faster. Try activities like running, cycling, or swimming to increase your heart rate and accelerate fat loss. Pairing cardio with your strength-training routine will maximize calorie burn and target those stubborn fat areas.
Also, consider adding High-Intensity Interval Training (HIIT) to your routine. HIIT workouts alternate between short bursts of high-intensity activity and periods of rest, keeping your body burning fat even after the workout is over.
FAQs: Get Rid of Underarm Fat
1. Can I get rid of underarm fat by doing arm exercises alone?
While targeted arm exercises like push-ups and tricep dips will help tone the muscles underneath the skin, you can’t spot-reduce fat. Focus on overall fat loss through a combination of diet and full-body exercises for the best results.
2. How quickly can I see results in my underarms?
The timeline for seeing results varies based on your consistency and effort. With a balanced diet and regular workouts, you can start to see noticeable changes in 4-6 weeks. Keep going, and the results will come!
3. Should I focus on cardio or strength training for underarm fat?
Both are important! Cardio helps you burn calories and fat, while strength training builds muscle and tones the area. Incorporating both into your routine will give you the best results.
4. Is it possible to lose underarm fat without losing weight elsewhere?
Unfortunately, it’s not possible to lose fat only from one area. When you lose fat, it comes from all over your body. However, targeting the underarm area with toning exercises will help you firm and shape the muscles as you lose overall body fat.
Keep Pushing and Enjoy the Process!
Losing underarm fat takes time, consistency, and a well-rounded approach to fitness. With the right combination of strength training, cardio, and a healthy diet, you can achieve toned arms and feel confident in your body.
But the most important thing? Stay consistent. Focus on building healthy habits, enjoy the journey, and remember that it’s not just about how you look, but how you feel in the process. You’ve got this! Keep working hard, and don’t be afraid to show off those arms!
