How to Get Rid of Armpit Fat

If you’ve ever looked for workouts to get rid of armpit fat or caught yourself Googling exercises to get rid of armpit fat, this is the post for you!

No one really talks about armpit fat. We discuss losing the bat-wings, the tummy pooch, and even our thighs, but why are we not talking about how to get rid of armpit fat.

Maybe because it’s so easy to hide by simply putting on a shirt with sleeves?

We notice our armpit fat when we wear tank tops and bathing suites, or when trying on a cute halter top. Nothing like something squeezing our chest area to accentuate the fat!

I know I’ve been guilty of putting a cute top back on the rack because I was self-conscious about the bulging fat between my armpits and chest.

Unfortunately, there is no way to spot-reduce any one area of fat unless you get it sucked out or cut out. I personally like to avoid invasive procedures when possible.

Related: Learn how to lose the bat wings! –  4 Triceps Exercises to Sculpt Your Arms

I’ve heard some good things about the less invasive cool-sculpting procedure which kills fat cells through freezing them, but it’s still pricey, and the long-term effectiveness is no different than lipo-suction.

The individual fat-cells may be forever gone, but nothing is stopping you from continuing to eat too much unhealthy food and gaining weight around the area.

I actually have a friend who gained weight a few years after lipo-suction and complained about having “lumpy fat” in the area where she had the procedure. Her experience turned me off the idea of it.

So, medical procedures aside, if we can’t spot reduce, what can we do?

Related: Also read, How to Start Working Out for Beginners.

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Reduce Armpit Fat by Changing Your Diet

You don’t get to pick and choose what areas your body releases fat from first, BUT reducing your body fat through diet will have a positive effect over all areas of your body, including your armpit fat.

As the old saying goes, you can’t out-exercise a bad diet. There are many benefits to exercise, and I’m especially a huge supporter of strength training for women, but you’ve gotta get your diet in order to see real results!

My husband and I started living a ketogenic lifestyle back in early 2018. This low-carb way of eating proved to be the most effective approach for our personal health.

However, I’m not a one-size-fits-all diet kind of gal! The one thing I believe is important no matter what diet you choose is that your food is source from whole foods. Dump the processed crap!

Whole30, Vegetarian, Paleo, or Keto…whatever your diet, quit eating out of a box and start eating real food.

And of course, dump the sugar too ?

Related: Learn the truth about Keto-Approved Low Carb Sweeteners (The Good, Bad and Ugly).

Toning the Muscles under the Armpit with Exercise

How do you get rid of armpit fat with exercise? To tone the area around your armpit, the areas you want to focus on are your back and chest. The next 4 exercises will focus on these areas!

If you are working out at home, you just need a set of dumbbells to perform these exercises.

The BalanceFrom GoFit Dumbells are a great set for low-weight dumbbells, in sizes 3 lbs, 5 lbs, and 8 lbs.

However, if you are really committed, then you may find yourself growing out of those weight sizes pretty quickly, and the price of dumbbells go up by weight.

For this reason, you may want to check out an adjustable dumbbell weight set to both save money and space in the long run.

Exercise #1: Chest Press

Don’t worry if you don’t have a bench to perform this exercise on. Lying down on the ground with your knees bent will work just fine.

Bring your elbows out to your sides at a 90-degree.

Hold the dumbbells in each hand, with the back of your hand facing the same direction as your upper body.

Push the dumbbells towards the ceiling, but don’t lock your elbows. Then slowly lower them back down till your elbows are back to a 90-degree angle. Repeat 8-12 times to complete the set.

Exercise #2: Lying Chest Flys

Like the chest press, this can be done on a fitness bench or on the floor with your knees bent.

I recommend starting with a lower weight dumbbell for this exercise.

Lying down, hold dumbbells in each had and open your arms out to the side in a “T” position with your palms facing up.

Keeping your elbows slightly bent, raise your arms to the ceiling, bringing the weights together over your chest.

Then, slowly lower your arms back down in a “T” position out to the side. Repeat 8-12 times to complete the set.

Exercise #3: Pushups (any variation)

A full body pushup is an amazing upper-body exercise that engages your core, arms, chest, and back.

But few people can perform a full-body pushup when just starting out. If you need to work up to the full-body pushup, then start with a knee pushup, or even a counter push-up.

No matter your level, with daily practice you will be able to level-up and master the pushup.

Exercise #4: Reverse Flys

Sit on the edge of a bench or a chair, holding a dumbbell in each hand. Like the chest flys, you’ll need to start out with a lower weight to perform this exercise compared to the chest press.

Bend over at your waist until your back is parallel with the floor.

Hang the dumbbells on the outside of each leg with your palms facing in. Lift your arms up and out to the side to shoulder height.

Move back to the starting position and repeat 8-12 times to complete the set.

Armpit Fat Workout Circuit

I recommend committing to this circuit working 3-4 times a week for optimal results.

Complete a set for each of the four exercises above back-to-back. Then rest for 1 minute and repeat.

Begin with two rounds and work your way up to four rounds.

Remember! Always maintain good posture, engage your core, and practice proper breathing through all exercises.

More Circuit Workouts


Legs and Butt


Do you have other areas of the body you want to focus on? Let me know in the comments below!

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