5 Exercises to Loose Armpit Fat

Armpit fat isn’t as stubborn as the fat found in the thighs or abdomen. With regular exercise, you can reduce fat around the armpit area and tone the surrounding muscles. Strengthening the upper arms and muscles around the armpits can be achieved through specific exercises, but lifting weights overhead isn’t the only way to target underarm fat.

It’s a misconception that you can reduce fat in just one area of the body—a concept known as spot reduction. Most studies show that spot reduction is ineffective. Instead, focusing on overall weight loss through a combination of cardiovascular and strength training exercises is a more effective strategy. The exercises below target the upper arms, back, chest, and shoulders. Some can be done without equipment, while others require minimal gear.

# Jumping Jacks

Jumping jacks are a great full-body cardio exercise and especially effective for reducing armpit fat. Regularly doing jumping jacks not only strengthens the heart and muscles but also aids in weight loss. They’re also great for instantly boosting your mood and relieving stress.

How to do jumping jacks:

- Stand upright with feet together and arms at your sides.

- Jump while raising your arms overhead and spreading your feet apart.

- Reverse the movement to return to the starting position.

- Increase your speed for added intensity.

- Continue for 45 to 60 seconds for optimal results.

# Push-Ups

The classic push-up is excellent for targeting armpit fat and increasing upper body strength. This exercise engages primary muscle groups in the arms, core, hips, shoulders, chest, back, and legs.

How to do push-ups:

- Start face down on the floor, preparing to do a push-up.

- Lower your chest by engaging back muscles and bending your elbows.

- Lift your body while balancing on your palms and toes.

- As you continue, you can allow your knees to touch the ground to modify the movement.

- Repeat for several repetitions.

# Superman

This exercise, similar to Superman’s flying pose, targets the arms, legs, and body alignment. It strengthens and stabilizes the back while firming the arms.

How to do Superman:

- Lie on your stomach with arms extended in front of you.

- Simultaneously lift your head, chest, feet, and thighs.

- Hold the pose for 4-5 seconds, focusing on stretching and breathing.
- Repeat 3-4 times.

# Cat-Cow

This yoga pose stretches the back and chest, providing a gentle but effective stretch.

How to do Cat-Cow:

- Position yourself on all fours on a yoga mat.

- Align your hands under shoulders and knees under hips.

- Inhale and arch your back (cat pose).

- Dip your back, aligning your head with your spine.

- Exhale, let your belly drop, lift your chest, and curve your spine (cow pose).

- Alternate between poses, taking deep breaths.

- Repeat several times.

# Arm Circles

This warm-up circulates blood throughout your body and strengthens the upper body. It’s convenient and can be done almost anywhere. Both half and full circles effectively reduce armpit fat.

How to do arm circles:

- Stand with feet hip-width apart.

- Rotate your arms slowly in a clockwise motion on both sides.