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10 Exercises On How To Get Rid Of Armpit Fat


Armpit fat can be stubborn and difficult to get rid of. There may be several reasons for the disposition of fat tissues around the armpit.

It could be a result of improper clothing, genetics, body weight, hormonal changes, and improper posture.

To reduce armpit fat, you may reduce your overall weight. Some exercises focused specifically on armpit fat may help you to tone your arms but they cannot completely melt your armpit fat.

Overall reduction in weight and some exercises may help you to get rid of armpit fat. In addition to exercise, you must also focus on your diet, as it plays a key role in managing body weight.

Exercises To Get Rid Of Armpit Fat

  1. Arm Circles

    Arm circles are easy but effective. You may do it as a warmup as it facilitates the movement of the arms which induces blood flow.

    You can perform this exercise by lifting your arm to the shoulder level followed by rotating it either clockwise or anti-clockwise.

    You may do full circles or half-arm circles. Keep your body straight while doing arm circles and do not let your arms droop down while performing the exercise.

    You could repeat this process at least 15 to 20 times. Since this exercise helps you to engage with your armpits as well as shoulder muscles, it might help in reducing armpit fat.

    An additional benefit of this exercise is that it does not need any kind of equipment.

  2. Push-Ups

    Push-ups are among one the best exercises not only to reduce armpit fat but also to increase[1] your upper body strength including the core, chest, and shoulder muscles.

    It could tone your biceps and triceps. To perform push-ups, you can position your arms beside your shoulders.

    Keep your body parallel to the ground and stretch your legs to stand on your toes. Using your arm muscles, go down and come back.

    By doing push-ups, you could engage with those extra fat tissues accumulated near your armpit area.

    Push-ups can leave a significant impact on the overall strength of your body as well if done regularly.

    In case you are a beginner, you may start by doing modified push-ups by allowing your knees to touch the ground. Over time, you will develop the strength to perform regular push-ups.

  3. Superman Hold

    Superman hold is another exercise that can prove to be effective for reducing armpit fat.

    To do this exercise, you have to lie down on your stomach and then lift your head, chest, legs, and thighs.

    Hold this position for at least 20 seconds. This exercise enables you to completely stretch your arms which in turn may help in burning the fat near the armpit region.

    Superman hold may also prove effective[2] for your backbone and to improve body posture. It may help you to reduce your armpit fat.

    It may be challenging for you to stabilize as if you are just beginning but eventually, you may get used to it.

  4. Jumping Jacks

    Jumping a jack is a popular and easy exercise.

    You can simply do it by raising your arms towards the sides with a jump such that it creates a wide gap between the two feet followed by jumping back again to your initial position.

    Repeat the same process. While performing jumping jacks, your arms move up and down which enables the fat near the armpits to work and hence, reduce if performed regularly.

    Jumping jacks is an exercise that positively affects[3] your entire body. Your leg muscles, core, thighs, and shoulders including the armpit region.

    It raises your heartbeat and may improve your heart’s ability to pump blood to various parts of the body.

    It could also improve the functioning of your lungs which will enable you to increase the amount of oxygen in your body.

    Therefore, this exercise might be beneficial as it could help you to reduce your overall body weight.

  5. Bicep Curl

    Bicep curls can prove effective to get rid of armpit fat. As the name suggests, it targets your bicep muscles.

    You require hand weights to perform this exercise. It can be done by holding the weight in both of your hands and moving them up towards your shoulders.

    Then bring the weights to their initial position and repeat. Make sure to engage your bicep muscles and do a warm-up beforehand to avoid injuries. 

    It can be performed while standing or seated. Bicep curls may help you to burn your armpit fat. It could also help you in toning and strengthening your upper arm muscles.

  6. Plank Side-To-Side Rotations

    Planks are one of the most effective exercises. It could not only melt your armpit fat but also strengthen[4] your arm muscles and core muscles.

    It is considered highly effective to reduce arm fat. Planks build up your endurance and help you to get strong.

    You can do this exercise by getting in a plank position, twisting your core, and raising one of your hands towards the ceiling, followed by a similar action on the other side too.

    Make sure to engage with your abdominal muscles and try to maintain your balance. This exercise needs no equipment.

    However, if you want to increase the impact, you may hold weights in your hand. In addition to reducing armpit fat, it could also improve your flexibility.

  7. Bench Dip

    Bench dips also referred to as tricep dips can be performed anywhere. It does not require any kind of equipment.  All you need is a stable bench which can easily be found in your house.

    You can do this by placing your hands on the bench beside your hips followed by bringing your body towards the floor using your arm muscles.

    Squeeze your triceps to straighten up your arm and repeat it 8 to 10 times.

    Bench dips may give you effective results as it requires the muscles near your underarm to work which might help you to burn the extra fats accumulated in that region.

  8. Up And Down Planks

    Up and down planks is a great exercise to tone both your arms and core. It burns more calories than other forms of planks.

    To do this, get into a plank position, and use your arms to get into a lower plank position. Make sure that your core and hips are parallel to the ground.

    The whole body weight while performing this exercise is on your arms and shoulders, because of which, up and down planks are incredibly effective in reducing armpit fat.

    Not only does it allow your arms and elbows to be strong but it is also one of the best exercises to get rid of belly fat.

    If it is too challenging and you are a beginner, you may allow your knees to touch the ground.

  9. Tricep Press

    The tricep press is an easy and effective exercise to reduce armpit fat.

    It can be done by holding dumbbell weights in your hands and raising them over your head, bringing the dumbbells as low as you can behind your head, and raising the weight again above your head.

    Repeat this process 8 to 15 times. Warm-up is necessary before you do this exercise. Tricep presses stretch the muscles of your arm and the fats deposited under your armpits.

    Regularly doing this may help you to get rid of armpit fat. In addition to this, doing a tricep press may also build strength[5] in your triceps, increase the size of your arm muscles and tone your arms.

  10. Swiss Ball Chest Press

    Chest presses offer you many benefits. To perform this exercise, you need to lie down on the swiss ball and hold dumbbells in your hands followed by allowing them to stretch to the sides using your shoulder muscles.

    Be careful to maintain a balance as the swiss ball increases the range of motion. You may also lie down on a bench if you do not have a swiss ball.

    Avoid arching your back and engaging your arm muscles. Chest press can reduce armpit fat because to perform[6] this exercise, you use your arm muscles which burn the fats and may help you to get rid of your underarm fat.

    This exercise could be beneficial for building the strength of your shoulders and arms, toning your arm muscles, and for complete upper body strength.

The Essence

Make sure that you do a proper warm-up and cool down before and after performing these exercises respectively.

In case you have an injury or any underlying health conditions, you must consult your healthcare provider before doing these exercises.

To lose armpit fat, you could focus on full-body workouts along with these exercises for better results.

Diet and genetics play a major role in determining the distribution of fat tissues in the body. A good diet along with these exercises might effectively help you to get rid of armpit fat.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Joaquin Calatayud, Sebastien Borreani, Juan C. Colado, et al. Muscle Activation during Push-Ups with Different Suspension Training Systems J Sports Sci Med. 2014 Sep; 13(3): 502–510.Published online 2014 Sep 1.
  2. Ji-Woon Kim, Yeong-Chan Ko, Tae-Beom Seo, et al. Effect of circuit training on body composition, physical fitness, and metabolic syndrome risk factors in obese female college students J Exerc Rehabil. 2018 Jun; 14(3): 460–465.
    Published online 2018 Jun 27. doi: 10.12965/jer.1836194.097
  3. Mário J. Costa, Cristiana Oliveira, Genoveva Teixeira, et al. The Influence of Musical Cadence into Aquatic Jumping Jacks Kinematics J Sports Sci Med. 2011 Dec; 10(4): 607–615.Published online 2011 Dec 1.
  4. Sang-Kyun Park, Ki-Soo Lee, Seung-Jae Heo, et al. Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report Medicina (Kaunas). 2021 Aug; 57(8): 845.Published online 2021 Aug 20. doi: 10.3390/medicina57080845
  5. Antonio Paoli, Andrea Casolo, Matteo Saoncella, et al. Effect of an Endurance and Strength Mixed Circuit Training on Regional Fat Thickness: The Quest for the “Spot Reduction” Int J Environ Res Public Health. 2021 Apr; 18(7): 3845.
    Published online 2021 Apr 6. doi: 10.3390/ijerph18073845
  6. Gregory J Lehman, Trish Gordon, Jo Langley, et al. Replacing a Swiss ball for an exercise bench causes variable changes in trunk muscle activity during upper limb strength exercises Dyn Med. 2005; 4: 6.Published online 2005 Jun 3. doi: 10.1186/1476-5918-4-6

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