Get Rid of Armpit Fat for Good: Your Ultimate Fitness Guide!

Armpit fat, the extra skin folds that become obvious when you wear tight bras or tops, can be a source of self-consciousness for many.

While it’s a common issue, it’s often misunderstood. This guide aims to shed light on armpit fat, its causes, and effective ways to reduce it.

Understanding Armpit Fat

Armpit fat is the extra fold of skin between your arm and your breast that becomes particularly noticeable when you put on a bra.

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It’s not necessarily a sign of being overweight.

Factors like genetics, hormones, swollen lymph nodes, excess breast tissue, or poor posture could all contribute to the appearance of armpit fat.

Causes of Armpit Fat

Armpit fat is often a result of overall body fat, and sometimes, it’s just a matter of genetics.

Some people naturally store more fat in certain areas, including the armpits. Hormonal changes can also influence where your body stores fat.

For instance, some women may notice more fat in their armpit area during menopause.

Swollen lymph nodes, which are part of your body’s immune system, can sometimes cause a lump in the armpit that may look like armpit fat.

Excess breast tissue, a condition known as axillary breast tissue, can also lead to the appearance of armpit fat.

Lastly, poor posture can exacerbate the appearance of armpit fat as it causes your skin and fat to gather in your armpit area.

Importance of Overall Weight Loss

While it’s tempting to focus on spot reduction, or losing fat in a specific area, it’s important to understand that this isn’t how weight loss works.

The most effective way to target armpit fat is to reduce the overall amount of fat in your body.

This can be achieved by improving your fitness level and engaging in regular physical activity.

If you have a high level of fitness, your body will burn more fat throughout the day. Conversely, if you don’t work out very much, your body will burn less fat over time.

Therefore, a combination of cardiovascular and strength training exercises can help reduce body fat, leading to a reduction in armpit fat as well.

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Exercises to Reduce Armpit Fat

Here are some exercises that can help tone the muscles around your armpits and reduce the appearance of armpit fat. Remember, consistency is key.

Regularly performing these exercises, along with maintaining a healthy diet, can help you achieve your fitness goals.

1. Pushups

Pushups are a classic exercise that targets multiple muscles, including those of your underarms, shoulders, and chest.

They not only help to reduce armpit and underarm fat but can also build upper body strength.

How to do it:

• Start by lying face down on the floor.
• Position your hands shoulder-width apart.
• Position your head so that you are looking straight down.
• Extend your feet out behind so that you are on your toes.
• Lift your body, balancing it with your palms and toes.
• Lower your body using your arms and then come up once again.
• Repeat the routine several times.

2. Jumping Jacks

Jumping jacks are a fun and effective way to burn fat in unwanted areas, including the armpit region.

This exercise targets multiple areas like your belly, legs, hips, glutes, and armpits.

How to do it:

• Stand straight. Keep your arms at your sides.
• Jump as you spread your feet wider than your hips while bringing your arms overhead. Bring your hands to an almost clapping position.
• Jump again to bring back your feet together. Lower your arms at this stage.
• Repeat the routine several times.

3. Superman

The Superman exercise targets your arms and leg muscles, aligning your body weight and stabilizing your back for a firm look.

How to do it:

• Lie on the floor face down.
• Stretch your arms in front of you.
• Keep your head in a neutral position and slowly lift your arms, chest, and legs around 6 inches off the floor or until you feel your back muscles contracting.
• Engage your core, muscles between your shoulder blades, and the glutes simultaneously.
• Aim to lift your belly button off the floor to contract your abs.
• Hold the position for 2 to 3 seconds. Keep breathing normally throughout the exercise.
• Repeat 3 to 4 times.

4. Mountain Climbers

Mountain climbers are a combination of cardio and core exercises that work on the arms, chest, shoulder, abs, and belly.

It effectively puts pressure on your underarm and armpit area, helping in reducing armpit fat.

How to do it:

• Get down on your fours.
• Bring your left leg and then your right leg close to your chest.
• Do it alternatively and repeat it several times.

5. Downward Dog to Upward Dog

This yoga sequence targets the arms, buttocks, back, legs, and hips.

Regular practice can help strengthen your arms and shoulders, reducing the appearance of armpit fat.

How to do it:

• Start by kneeling in the center of a yoga mat.
• Place your hands shoulder-width apart in front of you on the mat. Move on to your hands and knees.
• Straighten your legs slowly by bracing yourself on your hands. Swing your hips up towards the ceiling.
• Align your feet. Extend your toes to stay stable. Shift your weight back on your legs and hips and your hands.
• Your head should be aligned with your back straight. At this position, you will get into a triangular position.
• Hold this position as long as you can. Come back to the start position by reversing the movements that created the downward-facing dog.

6. Circling Arms

Circling arms is a simple exercise that improves blood circulation and strengthens your upper body.

It’s a very effective underarm fat workout and aids in reducing fat around the underarms and armpit.

How to do it:

• Stand with your feet hip-width apart.
• Slowly rotate both your arms together in a clockwise and anti-clockwise direction.
• Do it 20 times clockwise and 20 times anti-clockwise.

7. Plank to Side Plank Rotations

Planks are one of the best endurance exercises to reduce arm fat.

They help build strength, endurance, and stability, and come with several arm-building variations.

How to do it:

• Start with a plank position.
• With the right palm resting on the floor and engaging your abdominal muscles, twist your core. Keep your torso straight.
• Lift your left hand towards the ceiling. Hold the position for a while.
• Bring the left hand back and repeat on the right side.

8. Triceps Press

The triceps press is an exercise that targets the muscle in the upper arm, the triceps.

You can tone this muscle with a triceps press.

How to do it:

• Sit on a chair. Hold a weight in each hand and lift your arms above your head.
• Bend at the elbows and bring the weight down behind your head as far as your range of motion lets you.
• Raise the weights back above your head.
• To begin with, do two sets of 10 to 15 reps each.
• Rest for about 10 seconds between sets.

9. Chest Press

The chest press targets the chest, arms, and shoulders.

It’s an effective exercise for reducing armpit fat.

How to do it:

• Lie down face up on a bench.
• Hold free weights. Bring your elbows to where your body is on the bench.
• Position your upper arms as the rest of your body.
• Your lower arms will be facing up towards the ceiling.
• Raise your arms slowly and lift the weights up until your arm is almost straight.
• Do not lock your elbows.
• Bring the weights back to the original position with your arms bent.
• Repeat the exercise several times.

10. Back Dips

Back dips work on the triceps muscle and can be performed using a workout bench or the edge of a sofa at home.

How to do it:

• Sit on the bench.
• Place your hands on the bench next to your hips.
• Hold on to the edge of the bench by placing your palms on the bench and your fingers on the edge of it.
• Move your body off the bench with your feet together and knees bent.
• Lower your body towards the floor by bending your arms until the upper arms are parallel to the floor.
• Bring yourself back to the original position with the help of your arms.
• Repeat the exercise several times.

11. Bicep Curl

The bicep curl is a classic arm-strengthening exercise that can be performed either standing or sitting.

How to do it:

• Stand straight.
• Hold a free weight in each hand with your arms extended towards the ground.
• Bend your elbows slowly and lift the weights towards your shoulder.
• Release the weights slowly to come back to the start position.
• Your elbows and wrist should be aligned throughout the exercise.
• Repeat the exercise several times.

12. Triceps Pressdown

The triceps pressdown is an effective exercise for toning the upper arms and can be performed using a cable machine or a resistance band.

How to do it:

• Face the cable machine or the position where you have secured the resistance band.
• Stand straight with your knees slightly bent.
• Hold the resistance band or the cable at the highest position.
• With your elbows at your sides, pull the cable or the band towards the floor.
• Pull the cable or the band until your arms are fully extended.
• Return to the start position and repeat.

Importance of Cardiovascular Exercises

Cardiovascular exercises get your body moving for a prolonged length of time. These exercises focus on your endurance and increase your heart rate.

They can range from moderate to more intense forms of exercise, including walking, running, cycling, swimming, dancing, and playing sports like basketball, tennis, and soccer.

Frequent exercise with both cardiovascular and strength training exercises can reduce body fat.

You should engage in at least 150 minutes of moderate aerobic exercise a week, according to the U.S. Department of Health and Human Services. You’ll need to increase this time per week to increase fat loss.

Conclusion

Armpit fat can be stubborn and appears to last forever. However, with the right combination of cardiovascular and strengthening workouts, along with a healthy diet, you can reduce your armpit fat. Remember, the journey to fitness is a marathon, not a sprint.

Consistency and patience are key. Start your fitness journey today and see the transformation unfold!

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