Top 10 Best Armpit Fat Removal Exercises

We all have our insecurities, don’t we? However small or big they seem, they have the power to ruin our confidence. For me, it’s my stubborn armpit fat that just won’t go.

This article highlights the most effective armpit fat removal exercises that helped me in getting rid of it, read on to know more!

But before knowing about the exercises, let us look at what armpit fat means. Armpit fat1 is a pouch of fat tissue that accumulates between the breast and the underarm. It is also known as auxiliary fat found in people of all weights, ages, and sizes. 

Armpit fat or underarm fat is also popularly known as bra bulge or bra fat, and is mostly visible in women in comparison to men. 

Most women are insecure about this specific area. The majority of women try to hide this part of their body and buy clothes that cover their armpit fat.

Armpit fat removal is possible through proper diet and workout.

There are other methods for armpit fat removal like liposuction2, cool sculpting, and micro-needling that could help permanently remove the underarm fat or change the appearance of the armpit area.

These processes can make you look toned and sculpted, but if you want to take the traditional exercise route, then read on.

Armpit Fat Removal: Basics

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Photo by sumners on Unlimphotos

Causes of Armpit Fat 

Women are more likely to have armpit fat in comparison to me. Many women have armpit fat irrespective of the size of their breasts. Sometimes tight clothing can cause the skin between the breast and the armpit to spill out, giving the illusion of armpit fat. Other causes include:

1. Genetics

Genetic factors determine fat distribution throughout your body. Many people might store fat around their armpit area due to their genetics.

If a family member has fat around the underarm area, you are more likely to have that around the underarm area.

2. Being Overweight

If a person is overweight, he or she is likely to have subcutaneous fat deposits3 under the armpit. Weight gain leads to breasts and armpits getting largest, therefore, leading to armpit fat.

3. Hormones

Hormonal changes related to puberty, pregnancy, menstruation, and menopause could affect the breast tissue, leading to the accumulation of armpit fat.

Fluctuating levels of estrogen and progesterone production can lead to swelling of breasts. During pregnancy, a hormone called prolactin 4leads to enlarged breasts for miles production.

These hormonal changes can change the look of the skin between the breast and the underarm.

4. Axillary Breast Tissue

A condition known as axillary breast or accessory breast leads to excess breast tissue, masquerading as armpit fat.

It is caused by the development of breast tissue outside the normal area of the breast and thus affects the armpit area.

Similar to breast tissue, axillary breast tissue change during hormonal changes. Therefore they can look thicker during menstruation and pregnancy.

5. Lymphedema 

Lymphedema is also known as swollen lymph nodes. It occurs when the glands( the axillary lymph nodes) swell up. It is caused due to infection or arm and hand injury.

Other reasons like breast cancer and lymphoma5 could also lead to swollen lymph nodes, leading to underarm fat.

6. Posture

Bad posture does not cause armpit fat but can change its look, just like tight clothing can make armpit fat spill out more.

Methods for Armpit Fat Removal 

Losing whole body weight can help in armpit fat removal to a huge extent. As recent studies show that spot fat reduction is not possible, therefore doing only arm workouts will not give any results.

Weight training to build muscle mass in your chest and arms can help with armpit fat removal and give you toned arms. 

Since building muscles helps in fat loss, it can be a good option to get toned arms.

Upper arm workouts with dumbbells could give you toned arms and remove the stubborn armpit fat.

The person must keep in mind that along with exercising, a proper diet is compulsory or else there will be no results.


1. 10 Exercises For Armpit Fat Removal 

  • Bench Dip
  • Chest Press
  • Push up
  • Triceps Extension
  • Bicep Curl
  • Triceps press down
  • Seated row
  • HIIT workouts
  • Up and down in the plank
  • Cardio (swimming, cycling, jump rope)

Armpit fat removal can be tough sometimes, even with proper diet and exercise. Athletes and people with normal body weight also have fat tissue in their underarms. Working out or exercising can give zero results sometimes, but don’t be disheartened.

At times like this, you can take an appointment with a plastic surgeon and get the underarm fat removed permanently. 

People can opt for plastic surgery, radio frequency-assisted lipolysis6, and many other non-surgical methods for armpit fat removal.

2. Surgical Removal

Armpit Liposuction is a common type of plastic surgery that is used for armpit fat removal.

Liposuction could be the only option for people who have extremely loose skin in the underarm area due to drastic weight loss.

Most people favour liposuction, but it has its cons. It takes a lot of time to recover after the surgery. In some rare cases, there have been complications after the surgery. Therefore, You should consult a good certified plastic surgeon. 

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Boyloso on Shutterstock

3. Cool Sculpting 

Cool sculpting is a painless and non-surgical method of armpit fat removal. This method uses advanced technology to freeze the area’s fat cells and then destroy them to give you toned and sculpted skin in the targeted area.

The process takes 30 minutes, and the results are visible within 3 weeks of the treatment. Having a conversation with your dermatologist is better to know more about cool sculpting. 

No More Bulky Sweaters To Hide A Bulky You. Coolsculpting For Arms permanently removes fat.

4. Radio-frequency Assisted Lipolysis 

This method is extremely effective for armpit fat removal. It can be performed under light sedation or local anesthesia. The process sounds complicated, but it is very simple.

The process leads to the coagulation of fat, giving you the desired tight skin. On the plus side only one, treatment will give immediate results.

There are other minimally invasive options and painless options that harness radio frequency energy to improve the appearance of the skin through volumetric heating to the skin. This requires around 30 to 60 mins and more than 3 treatments over a time of a few weeks.

5. Contour With Micro-needling 

Micro-needling on the face is common, but a lesser-known fact is that it helps with armpit fat removal too.

Micro-needling helps contour and remodel the area and also helps in collagen rebuilding and skin tightening. Micro-needling sessions on the underarm can give firm skin.

Accompanied by radio-frequency micro-needling can give better results. 

6. Ultrasound Skin Tightening

This treatment is new to the beauty world. Although it has not been refined, it caused quite a buzz.

High-frequency sound waves are passed through the skin through a handheld device, which boosts collagen under the skin surface, thus firming the deep tissue under the skin surface, you can talk to your doctor about this treatment for armpit fat removal.

Skin Tightening Arms - HIFU Ultraformer III Treatment

7. Laser Skin Tightening procedure

Laser treatment for skin treatment is quite famous. It is known for reducing fine lines and sun damage and improving skin texture. This treatment gives similar results for armpit fat removal.

It is a non-invasive treatment7, and it gives minimal results rather than a drastic change.

Frequently Asked Questions

1. What foods get rid of armpit fat?

A high-protein diet may aid to enhance the composition of the body and reduce body fat. Meat, poultry, fish, beans, eggs, and milk are all high-protein foods that could help you in losing arm fat quickly.

2. What is the fastest way to lose armpit fat?

While it is impractical to target fat removal in the armpits specifically, increasing the amount of muscle in the upper body and arms will slim down and tighten the area, minimizing the fat visible.

3. Is it armpit fat or lump?

The lump will feel extremely tender if it is a cyst or merely a fat overgrowth. However, in the event of malignant (cancerous) lumps, this growth may feel more hard on the touch.

Closing Thoughts

Everyone’s body type is different and different types of bodies store fat differently. Some bodies genetically store fat in the stomach area, some in the thighs, and some in the armpit.

Looking at other people’s bodies can make you feel insecure about your own body.  It is best not to compare your body with others, and if you want to change the way your armpit looks, you are free to choose what suits you best.

It is better to think twice before taking a step, as plastic surgeons can take advantage of your insecurities and manipulate you.

Doing the armpit fat removal exercises regularly will surely help you get the desired results, let us know your experience in the comments!

Read more from us here.

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  1. Frisancho, A. Roberto. “New norms of upper limb fat and muscle areas for assessment of nutritional status.” The American journal of clinical nutrition 34.11 (1981): 2540-2545. ↩︎
  2. Bellini, Elisa, Michele P. Grieco, and Edoardo Raposio. “A journey through liposuction and liposculture.” Annals of medicine and surgery 24 (2017): 53-60. ↩︎
  3. Patel, Pavankumar, and Nicola Abate. “Role of subcutaneous adipose tissue in the pathogenesis of insulin resistance.” Journal of obesity 2013 (2013). ↩︎
  4. Freeman, Marc E., et al. “Prolactin: structure, function, and regulation of secretion.” Physiological reviews (2000). ↩︎

  5. Mugnaini, Emiliano N., and Nilanjan Ghosh. “Lymphoma.” Primary Care: Clinics in Office Practice 43.4 (2016): 661-675.
    Mugnaini, E. N., & Ghosh, N. (2016). Lymphoma. Primary Care: Clinics in Office Practice43(4), 661-675.

  6. Blugerman, Guillermo, et al. “Radio-frequency assisted liposuction (RFAL).” Advanced Techniques in Liposuction and Fat Transfer. IntechOpen, 2011. ↩︎
  7. Sharkov, Evgeni. “Upper Body Lift Techniques in Combination with Minimally Invasive and Non-invasive Procedures.” Body Contouring Surgery: The Role of Non-Invasive, Minimal-Invasive and Surgical Technologies. Cham: Springer International Publishing, 2023. 111-117. ↩︎

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