Ever tried on a favourite sleeveless top or a blouse but tossed it at the back of your wardrobe because it exposes your bulky hand and the flabby underarm out in the open? A lot of women out there in the world can relate to this problem. While losing this fat for some is quite easy, others find it very difficult to do the same.

A lot of crunching and pulling needs to go behind losing all that flabbiness off this part. It not only brings the confidence down but also make you hesitant about yourself and push you to make your wardrobe conservative even if you don’t want to.

Lucky for you, we have brought many exercises which you can do at the very convenience of either your home or in the gym to lose the flab and get toned and attractive arms. But before jumping to that, it is important to look at the causes of this problem.

Underarm Fat Causes
How To Get Rid Of Underarm Fat Quickly
How To Reduce Underarm Fat By Yoga
Cosmetic Treatment To Get Rid Of Armpit Fat
Ways To Lose The Under Arm Fat In A Week

Underarm Fat
Underarm Fat

Underarm Fat Causes



There are a lot of ways one can gain weight[1]. It is in fact way easier to gain them than lose. One such gain is under the arm. There are multiple ways your body can gain weight around your arms. While for some, it is the easiest fat to lose, a whole lot of crowd find it very difficult to lose it.

Find out the reasons that can cause a flabby arm and try to stay away from these to have perfectly tones hands.

  • Being overweight can cause fat under the arm.
  • Arms are a common place where the fat stores up when not burned.
  • Your genes can also contribute to a flabby arm.
  • Decreased muscle tones can also lead to fat under the arm.
  • An unhealthy, junk diet can also cause fat to grow on body parts.

How To Get Rid Of Underarm Fat Quickly

The easiest and best way to lose the underarm flab is through exercising. It not just works on the fat of arms[2] but also works for your whole body, helping you stay fit and in shape.

Pick any of these exercises according to your convenience and comfort and do it efficiently. It will show results within no time and it will feel perfect as it was all achieved naturally.

Weights Exercises To Lose Armpit Fat

#1 Push and Touch

  1. Stand straight with your back firm.
  2. Bend your upper body forward
  3. Bring your arms down and hold a dumbbell on each hand.
  4. Keep your thumbs facing out, it can hurt if done otherwise.
  5. Spread out your arms sideways, while your body is bent.
  6. Bring them back in, and touch the ends of the dumb-bell while bringing them back to the original position.
  7. Repeat this for 10 times in 3 reps.

#2 Bend-Over Circular Row

  1. Stand straight with your back firm.
  2. Take dumbbells in each hand and bend your knees down.
  3. Push your hips back go back.
  4. Do this whilst rolling your shoulder for balance.
  5. Move the arms in a rowing motion.
  6. Continue this for 10 counts in 3 reps.

#3 Elbow Kiss

  1. Stand straight.
  2. Bend your elbows and place your palms facing up with weights.
  3. Open and spread up the arms.
  4. Squeeze the shoulder back muscles.
  5. Push out the arms and repeat for 10 times.
  6. Repeat it 3 repetitions each.

#4 Crisscross Reverse Fly

  1. Stand straight with your back firm.
  2. Bend your upper body towards the floor.
  3. Lower your arms with dumb-bells in each hand.
  4. Raise the arms on each side.
  5. Make sure your both arms form a straight line
  6. Bring them back and repeat.
  7. Do this for 10 counts 3 reps each.

#5 French presses

  1. Lie on the bench.
  2. Hold a barbell above your head.
  3. Extend your hands full.
  4. Place your hands slightly less than shoulder width apart.
  5. Bend your elbows and let the bar lower until it is just above your forehead.
  6. Push it back up until your arms are extended.
  7. Repeat 10 times.

#6 Triceps kickbacks

  1. Stand with your feet together.
  2. Hold dumbbells at your sides with your hands facing in.
  3. Bend forward until your back is almost parallel with the floor.
  4. Lift your arms up and back so your elbows are bent 90 degrees.
  5. Push the dumbbells straight back until your arms are parallel to the floor.
  6. Bend your elbows back to its original 90-degree angle.
  7. Repeat 10 times.

#7 Incline curls with dumbbells

  1. Lie on an incline bench.
  2. Keep your arms at your sides and your palms facing in.
  3. Curl the weights up by bending your elbows.
  4. Twist your wrists so your palms are facing your body when you lift the weights.
  5. Do this gently as it can twist it if rushed.
  6. Squeeze for a second and lower the weights back.
  7. Slowly straighten it to the original position.
  8. Repeat 10 times.

#8 Zottman curls with dumbbells

  1. Stand with your feet shoulder width apart.
  2. Hold dumbbells in front of your body with your palms facing forward.
  3. Keep your arms straight and the weights thigh-level.
  4. Curl the dumbbells up.
  5. Twist your wrists keeping your palms face down.
  6. Slowly lower.
  7. Repeat 10 times.

#9 Hammer curls

  1. Stand with your feet shoulder width apart.
  2. Hold the dumbbells by your sides with your palms turned in.
  3. Curl the dumbbells straight up to your chest.
  4. Maintain the grip.
  5. Lower them back down.
  6. Repeat 10 times.

#10 Bent Over Row

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees and upper body forwards from the hips.
  3. Keep your arms straight under the shoulders.
  4. Do this whilst holding your hand weights.
  5. Next, bend the elbows back and lift your arms towards your sides.
  6. Lower the weights.
  7. Repeat this 15 times.

#11 Dumbbell Diagonal Raises

  1. Stand straight.
  2. Keep your right arm straight and place it across your body.
  3. Slowly raise your arm in front of you and up diagonally across your body.
  4. Do this until your body is fully extended above your right shoulder.
  5. Slowly lower your arm back.
  6. Repeat.
  7. Repeat this exercise with your left arm.



#12 Chest Press

  1. Lie on a bench or a medicine ball.
  2. Keep a dumbbell in each hand and your feet flat on the floor.
  3. Push the dumbbells up so that your arms are directly over your shoulders.
  4.  Lower the dumbbells down.
  5. Repeat this motion 8 to 10 times.

#13 Standing Dumbbell Fly

  1. Stand with your feet hip distance apart.
  2. Hold a dumbbell in each hand and slightly bend your knees.
  3. Keep your back straight and lean forward until your torso is in a 45-degree angle.
  4. Bring the weights together in front of you.
  5. Raise the weights up to shoulder height while keeping your arms slightly bent at the elbows.
  6. Do three sets of fifteen repetitions.

#14 Wood Chop

  • Stand with your feet shoulder- width apart.
  • Grab a dumbbell or medicine ball.
  • Hold the weight in front of you with both hands.
  • Tighten your abs and squat.
  • Rotate the weight up and across to the left.
  • Use your abs to control the movement as you ‘chop’ down and across to your right foot.
  • Keep your body weight over your heels.
  • Don’t let your knees go past your toes.
  • Keep your shoulders pressed down.

#15 Upright Kettlebell Front Rows

  1. Stand tall with a firm back.
  2. Hold a kettlebell in your hands.
  3. Position your hands on the outside of the handle.
  4. Pull the kettlebell up and towards your face.
  5. Give it a little rest once your elbows are above parallel with the ground.
  6. Return to the starting position.
  7. Repeat.
  8. Do 20 reps of 2-3 sets.

#16 Jab cross with dumbbells

  1. Stand with your feet a little wider than hip’s length.
  2. Keep your knees slightly bent.
  3. Bring your arms up and push your left arm out.
  4. Pretend like you are punching in the air.
  5. Return to the starting position.
  6. Push your right arm out.
  7. Keep switching your arms every 60 seconds.
  8. Repeat 3 times with 20-30 second breaks.

#17 Shoulder Press

  1. Stand straight and grab dumbells of weight that you are comfortable with.
  2. Raise your hands so that it is a few inches away from the ear.
  3. Keep your upper arms parallel to the floor.
  4. Form a 90-degree angle.
  5. Keep your core tight.
  6. Take the dumbells high up on the top.
  7. Stretch your hands up high.
  8. Bring it right back to its original position.

#18 One-Arm Dumbbell Row

  1. Get one knee on the bench.
  2. Another leg out in the side.
  3. Make sure your stomach is parallel to the ground.
  4. Hold onto a dumbbell.
  5. Use your hand as a hook rather than squishing the dumbbell.
  6. Lift your elbow up and pull the dumbbell back.
  7. Allow yourself to extend down and do it again.

#19 Dumbbell Shrugs

  1. Stand straight and upright.
  2. Hold onto the dumbbells on each of your hand.
  3. Keep your hands on your side.
  4. Raise your shoulder up as high as possible without raising your and.
  5. Just lift the shoulders as you would while shrugging.
  6. Let it touch your ear.
  7. Pause it for a second and slowly lower it back.
  8. Do this move 8-10 times.

#20 Pull-Ups

  1. Leap up and grip the bar with your hands.
  2. Keep your shoulder width apart and your palms facing away from you.
  3. Extended your arms fully and bend your legs, this will give you more grip.
  4. Keep your core tight and pull.
  5. Make sure your chin crosses above the bar.
  6. Go downwards and extend your arms again.
  7. Aim for 10.

#21 Lying Chest Fly

  1. Lie flat on your back.
  2. Lift your knees above your hips at a 90-degree angle.
  3. Tighten your cores, this will help in keeping the leg at a 90-degree.
  4. Use lightweight dumbbells.
  5. Open your arms out to the side by keeping your palms to the ceiling.
  6. Keep the elbows a little bent.
  7. Raise your arms to the ceiling.
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#22 Farmer’s Carry

  1. Stand straight and upright.
  2. Use light weights dumbbells for this.
  3. Squat down to pick them up and stand.
  4. Walk with quick yet short steps while holding the weights.
  5. Try to walk at least 10-15 steps.
  6. Stop and walk the other side 10-15 steps.
  7. Start with 30 seconds, building up to a minute.

#23 Pilates overhead press

  1. Sit upright on the floor.
  2. Make a diamond shape out of your legs.
  3. This resembles how most babies sit.
  4. Lean slightly forward at the hips.
  5. Hold a dumbbell in each hand at chest level.
  6. Pull your shoulder blades down your back.
  7. Push the weight upward away from your body.
  8. Move the bar diagonally up not straight.
  9. Repeat it 10–15 times.
  10. Perform this for 3 sets.

Machine Exercises To Lose Fat On Underarms

#1 Pushing and Pulling Exercises

  1. Stand upright in front of a sledge.
  2. You will specifically need to be in the gym for this.
  3. Hold onto the sledges rod and start pushing.
  4. Do this from one end to another.
  5. Once you reach the end, push it back to its original process.
  6. This won’t tire you up but still, work upon arm fats.
  7. Do this 3-4 times.



#2 Battle Rope 

  1. You will need a gym for this one as well.
  2. Or a tree and a rope of your own.
  3. Stand in front of the rope loose ends.
  4. Bend down and pick both the ends.
  5. Keep your back bent but not sloppy.
  6. Start battling your ropes making the right hands end hit the ground first and then the left.
  7. You can do 3 sets of 20 each.

#3 Pulley triceps extension

  1. Stand upright in front of the pulley.
  2. Place your hands on the end of the rope, palms facing each other.
  3. Stand with feet hip-width apart.
  4. Keep your knees slightly bent.
  5. Make sure your core is tight.
  6. Keep your hands beside your hips.
  7. Make sure it is bent 90 degrees, and extend your arms down toward the floor.
  8. Make sure to straighten it completely.
  9. Squeeze the back of the arms and at the end of the movement.
  10. Repeat this 10–15 times.
  11. Perform 3 sets.

#4 Lat pulldown

  1. Sit on the lat pulldown machine, facing towards the machine.
  2. Reach overhead and grab the bar with a wide grip.
  3. Make sure your palms facing away from your body.
  4. Lean back 30–45 degrees, tighten the core.
  5. Pull the bar down toward your chest.
  6. Relax your shoulders and neck.
  7. Repeat it 10–15 times.
  8. Perform these 3 sets.

Band Exercise

#1 Triceps kickbacks with Band

  1. Stand straight.
  2. Place your feet on the resistance bands.
  3. Keep your feet shoulder width apart.
  4. Grab the handles with palms facing the ceiling.
  5. Bend from the hips towards the forward direction keeping your back flat.
  6. Keep your elbows by your sides.
  7. Extend your palms towards the ceiling.
  8. Hold for a count of 2 and return to the starting position.

#2 Pull Down Band

  1. Sit on a chair or stand with your feet shoulder-width apart.
  2. Hold tightly the band with your hands over your head.
  3. Keep your elbows slightly bent.
  4. Keep your right hand in the same position.
  5. Lower your left hand to your side at 45 degrees.
  6. Pull your left hand down until it reaches chest height.
  7. Return to the starting position.
  8. Repeat 10 times and switch sides.

#3 Pull Down Bands

  1. Sit on a chair or stand while keeping your legs shoulder-width apart.
  2. Hold the pull-down band tightly and bend down whilst pulling it.
  3. Keep your hand in the 45-degree angle.
  4. You can hold onto this position for a few minutes.
  5. Go back to the original position.

Plank Exercises

#1 Plank Arm Circles

  1. Start in a high plank position.
  2. Extend right arm forward.
  3. Make sure your biceps touches your ear.
  4. Make small circles with the right arm.
  5. Do this for 15 seconds.
  6. Switch directions halfway through.

#2 Plank Lateral Raises

  1. Start in a high plank position.
  2. Lift a straight right arm out to the side up to shoulder height.
  3. Make sure it is parallel to the floor.
  4. Return right hand to starting position.
  5. Repeat on the left side.
  6. Try to keep the hips in position.
  7. Continue alternating for 30 seconds.

#3 Single-Arm Plank Up/Downs

  1. Start in high plank position.
  2. Lower onto the right elbow.
  3. Keep your forearm parallel to the front of the mat.
  4. Press through the forearm.
  5. Doing so, return to your original position.
  6. Do this for 15 seconds.
  7. Switch sides.

#4 Reverse Plank

  1. Sit on a mat with your hands behind you.
  2. Press your hands and heels into the floor and bend your knees at a 90-degree angle.
  3. Lift your pelvis and upper body off the ground.
  4. Maintain a straight line with your body.
  5. Bring your pelvis back down to the mat to complete a rep.
  6. Do 3 sets of 10 reps.

#5 Plank Shoulder Taps

  1. Get down in the plank position.
  2. Keep your hands directly underneath the shoulders.
  3. Keep your body parallel to the ground.
  4. Lift your right hand off the ground and tap your left shoulder with your right fingertips.
  5. Don’t rotate your hips whilst doing so.
  6. Return your right palm back to the floor.
  7. Do this on the other side to complete a rep.
  8. Do 3 sets of 15 reps.

#6 Plank rotation

  1. Take the plank position.
  2. Keep your hands straight under your shoulders, and your feet at hip’s width apart.
  3. Twist your core and lift your left hand toward the ceiling
  4. Bring your left hand to the initial position.
  5. Repeat on the right side.
  6. Keep switching arms after every 45 seconds.
  7. Repeat this 3 times with 20-30 second breaks.

#7 Up And Down Plank

  1. Go into the push-up position.
  2. Confirm your posture and make sure your body is parallel to the ground.
  3. Bend your right hand and place your forearm on the mat with your elbow under your shoulder.
  4. Do the same with the left elbow as well.
  5. You will be shifting from the push-up to plank position and keep repeating this.
  6. Once you get a good hold of this exercise, start doing this a little faster.
  7. Repeat this 10 times for 3 reps.

#8 Side Planks

  1. For this, you need a dumbbell and a yoga mat.
  2. Rest on your elbow, in the side plank position.
  3. Take your time to balance your posture.
  4. Keep your elbow below your shoulder and your feet should be one on top of the other.
  5. Grip the dumbbell in your other hand.
  6. Raise your hips to form a straight line from your shoulders to your ankles.
  7. Extend the arm with dumbbell above your shoulder.
  8. Lower your arm again.
  9. Keep breathing steadily.
  10. Do this ten times.
  11. Switch sides.

#9 Plank With Arm Raise

  1. Lay on the floor by facing downward.
  2. Keep your legs straight, your feet flexed and your toes on the ground.
  3. Keep your hands below the shoulders making sure your elbow is bent.
  4. Lift your shoulder, chest and hips off from the ground.
  5. Lift one arm up to your shoulders height.
  6. Try to get a hold onto the position.
  7. Hold it for 1-3 seconds.
  8. Go back to the original position.
  9. Repeat this for 10 times each side.

#10 Plank Walk-Ups

  1. Lay down on the floor on your stomach.
  2. Begin with the forearm plank on toes with elbows set below shoulders position.
  3. Keep your forearms and hands parallel on the mat.
  4. Now, tighten your core and press both your arms straight.
  5. Bring the left hand back under the shoulder and set the right hand forward.
  6. Lower down to the mat by bringing the right forearm to the mat.
  7. Keep your left elbow bent while doing so.
  8. Return left forearm to the mat.
  9. Repeat the exercise.
  10. Try to not allow your hips to wobble or raise while doing this.
  11.  Alternate lead arms each repetition.

Tricep Exercises

#1 Triceps Dips

  1. Lie down on the bench with your back on it.
  2. Put your hands on the edge of it.
  3. Place your heels on the ground with your legs straight.
  4. Lower your body down.
  5. Do so until your upper arms are parallel to the floor.
  6. Push yourself back up.
  7. Repeat 10 times.

#2 Kneeling Triceps Press

  1. Start in a tabletop position on knees and elbows.
  2. Keep your forearms pointing straight ahead with palms on the floor.
  3. Press into palms to straighten arms.
  4. Lift your hips and straighten the legs.
  5. Do this till your arms and legs are fully extended.
  6. Do this for 30 seconds.



#3 Triceps Extensions

  1. Stand straight and upright.
  2. Use a dumbbell and hold it above your head.
  3. Slowly lower the weight down behind your head.
  4. Bend it using your elbows and try to keep your hand as close to your body as possible.
  5. Squeeze the weight back up above your head.
  6. Repeat.

#4 Single Arm Tricep 

  1. Lye down on the floor.
  2. Turn to your right and bend your knees.
  3. Wrap your hand up and hold onto your left shoulder.
  4. Place your left hand on the mat next to your right rib cage.
  5. Roll slightly forward to place weight into the left and then tighten the core.
  6. Press your torso off the mat by extending the left arm until completely straight and extended.
  7. Lower down to the mat just to touch the right shoulder.
  8. Instantly but slowly go back up yet again.
  9. Repeat this.
  10. Do it on the other side as well.

#5 Lying Overhead Triceps

  1. Lye down on the floor.
  2. Place your back on the floor whilst bending your knees.
  3. Keep your core absolutely tight and sucked in.
  4. Hold onto a dumbbell or a plate and extend your arms overhead.
  5. Squeeze your elbows toward each other by making them parallel.
  6. Bend your elbows to about 90 degrees and then extend arms straight.
  7. Keeping the weight slightly behind your head while doing this to help maintain tension.
  8. Repeat again.
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Push-Up Exercises

#1 Push-ups

  1. Lie down on your stomach.
  2. Rest your palm on the floor.
  3. Lift your body up while pressing your palm on the floor. S
  4. Slowly, lower your body again.
  5. If doing a full push up is too difficult, you can start with push-ups with your knees on the floor.
  6. Breathe in on your way down and exhale when you raise your body up.
  7. Do 3 reps of 10 sets daily for best results.

#2 Three-Point Push-Up

  1. Keep one knee on the floor and the other leg lifted.
  2. Form a straight line from head to toe.
  3. Bend elbows to 45 degrees.
  4. Lower your torso downwards.
  5. Press away from the floor to return to the starting position.
  6. Do this for 30 seconds.
  7. Switch sides.

#3 One-Arm Push-Up

  1. Lie on left side with left hand resting on the right shoulder.
  2. Point the right-hand fingers toward the head, flat on the floor in front of the chest.
  3. Contract the abdomen and chest.
  4. Push off the right hand and lift your upper torso several inches off the floor.
  5. Slowly go back to the original position.
  6. Repeat 10 times.
  7. Switch your sides.

#4 Contour Push-up

  1. Take a counter and place your hands on the edge of it.
  2. Keep your feet touching the base of the contour.
  3. Move back from the contour until you feel your body leaning forward.
  4. Keep your back and shoulder straight and balance your weight.
  5. Bend so that your elbow touches the contour.
  6. Now, straighten your elbow and repeat.
  7. Complete 3 sets of 20 each.

#5 Triangle Push-Ups

  1. Lie flat on the ground.
  2. Place your hands so that your forefingers and thumbs make a triangle shape.
  3. Keep your torso stiff.
  4. Tighten your abdomen and core.
  5. Put your feet together with the toes pointing at your shins.
  6. Lower your body to the ground.
  7. Keep your back straight and the hips tucked in position and not going upwards.
  8. Begin to press up with your arms and raise back to original position.
  9. You can place your knees to make this easier.

#6 Staggered Push Ups

  1. Begin with a normal push up position.
  2. Now, stagger your hands by moving one hand upwards about 6 inches.
  3. Keep them shoulder-width apart.
  4.  Your knees, legs, and feet should stay together with your heels up.
  5. Use your core and raise your body up.
  6. Go downwards and shift your position.
  7. Try to make your nose touch the floor.
  8. Do four sets total of 10 repetitions.
  9. Take 30 seconds to break between each set.

#7 Sphinx Pushups

  1. Lie down on the floor.
  2. Begin with a plank pose.
  3. Keep your knees on the floor with elbows below your shoulders.
  4. Keep your forearms and hands parallel to the mat.
  5. Press your elbows off the mat extending arms fully.
  6. Keeping chest, torso and hips in alignment lower elbows back to the mat.
  7. Repeat this again.

Floor Workout Exercises – Best To Tone Your Underarms

#1 Arm Circles

  1. Comfortably sit on a mat.
  2. Extend your arms straight out to the sides.
  3. Keep your arms parallel to the ground.
  4. Rotate your arms in small, circular motion.
  5. Do this in a clockwise and anticlockwise direction.
  6. Repeat this for 20 times.
  7. Each in both the directions.

#2 Mountain climbers

  1. Place your hands flat on the floor and keep it shoulder width apart.
  2. Extend your torso and legs fully behind you.
  3. Make sure your toes and balls of your feet touching the floor.
  4. Keep your body in a straight line.
  5. Use your hands and toes to support the weight.
  6. Flex one of your knee and hip at the same time.
  7. Bring your knee up and under your hip.
  8. Keep your other leg should remain fully extended.
  9. Bring back to your original position.
  10. Reverse the position of your legs.

#3 Ceiling High-Five

  1. Start in a reverse tabletop position.
  2. Keep your palms and feet flat on the floor.
  3. Lift your hips making it parallel to the floor.
  4. Make sure you keep your fingers backwards.
  5. Maintaining this position and lift the right-hand in a high-five position.
  6. Return to starting position.
  7. Repeat on the left side.
  8. Continue alternating after every 30 seconds.

#4 Curtsy Lunge With Sidekick Raise

  1. Stand straight.
  2. Take a big step back with your left leg.
  3. Cross it behind the right, and lunge.
  4. Stand up, kick your left leg out to the side.
  5. Raise the left hand up to shoulder height.
  6. Repeat for 30 seconds and then switch sides.
  7. Repeat 3 times with 20-30 second breaks.

#5 Superman Hold

  1. Lie face down.
  2. Extend your arms alongside your head.
  3. Use your core and glutes to lift your arms, chest, and legs off the floor.
  4. Hold for 20 seconds.
  5. Lower back to the original position.
  6. Repeat 3 times with 20-30 second breaks.

#6 Scissor Arm Exercise 

  1. Stand straight and upright.
  2. Lift your arms and place it shoulder level in the front.
  3. Stretch your arms to the side.
  4. Bring them back to your front.
  5. Make sure whenever you bring your hand in front you overlap it like the scissor hands.
  6. Do it again and repeat.
  7. Do this, 15-20 minutes.

#7 Opposite Arm And Leg

  1. Get down on the floor.
  2. Form a tabletop position keeping your hands and knees on the floor.
  3. Raise your right hand forward and stretch your left leg behind a much as you can.
  4. Hold the position for a few seconds.
  5. Return back to the initial position.
  6. Repeat the same process using the opposite hand and leg.
  7. Perform this exercise 15-20 times on each side.

#8 The Swan Yoga Position

  1. Lye down on the ground on your stomach.
  2. Place your arms directly under your armpits.
  3. Keep your elbow out wide.
  4. Now, lift your body up, a few inches above the ground.
  5. Bring your body back to its original position.
  6. Repeat this movement.
  7. Perform it for a minute or two.



#9 Reverse Namaste 

  1. Sit on a mat comfortably.
  2. Raise your hand and stretch it upwards.
  3. Do the namaste sign.
  4. Instead of bringing it in front, move it on the back.
  5. Stretch them as much you can so that it reaches the centre of the neck.
  6. Repeat it a few times.

#10 Hand Circling

  1. Stand straight and upright.
  2. Spread your hand outwards.
  3. Stretch it as much as you can.
  4. Make small circles with your hands.
  5. Do this for 30 seconds.
  6. Do it clockwise and then 30 seconds anti-clockwise.

#11 Swimming

  1. Lie flat on the floor and on your stomach.
  2. Stretch your arms and legs out.
  3. Lift your arms and legs slightly off the ground, similar to superman’s exercise.
  4. Start fluttering them.
  5. Pretend you are swimming.

#12 Superman Thrust

  1. Lie face down.
  2. Extend your arms alongside your head.
  3. Use your core and glutes to lift your arms, chest, and legs off the floor.
  4. Pretend your flying.
  5. Bring your hands from alongside your head and pull it towards the chest.
  6. Hold for a second and again take it back next to your head.
  7. Lower back to the original position.
  8. Repeat 3 times with 20-30 second breaks.

#13 Burpees

  1. Start with a standing position.
  2. Drop into a squat with your hands.
  3. Touch the ground just in front of your feet.
  4. Kick your feet back behind you and keep your arms extended.
  5. Make sure you form a raised plank position.
  6. You can also throw-up a press-up in between.
  7. Get back to your start position, leap the air with your arms straight above you.
  8. Repeat again.

#14 Jumping jacks

  1. Stand with your legs straight and your arms to your sides.
  2. Jump up and spread your feet.
  3. Keep your legs hip-width apart.
  4. Bring your arms above your head, almost touching your hands.
  5. Jump again and this time lower back to your original position.
  6. Repeat.

#15 Compass Junking Jacks

  1. Stand with your feet togther.
  2. Keep your hands in a fist and next to your body, with your elbow facing back.
  3. Jump by placing your feet out.
  4. Punch the air and rotate your arms open from the fists.
  5. Jump back to the starting position.

#16 Inchworm Exercise 

  1. You would need a lot of space for this exercise.
  2. You can use up your terrace to do so or probably in a room or so.
  3. Stand with your feet at hip-width.
  4. Bend forward from the waist.
  5. Touch your palms to the floor, you can also touch the floor if that makes the exercise any easy.
  6. Make your hands walk forward putting all the weight on your hands and toes.
  7. Maintain the position 10-15 seconds.
  8. Make your feet walk forward and meet your hands. Maintain the palm on the very same position.
  9. Repeat this 4-5 times.
  10. Once you reach one end, start again from the opposite direction.

#17 Upward Facing Dog Exercise

  1. Lie flat on your stomach, face down.
  2. Keep the hands at the sides, close to your body.
  3. Bend the arms and bring your palms close to your chest.
  4. Straighten your arms and lift your upper body to your thighs.
  5. Hold this position for a few seconds.
  6. Come back to the original position.
  7. Do this 8-10 times.

#18 Triceps Pullovers

  1. Begin lying on your back with legs up over hips.
  2. Slightly bend in knees.
  3. Keep your arms over chest holding a weight.
  4. Tighten your core and begin to lower legs and take arms overhead.
  5. Go back to the original position and drive your legs and arms back together over the chest.
  6. Repeat with good form.

#19 Pike Pull through

  1. Sit on a mat.
  2. Begin in a reverse bridge position.
  3. Make your hands point forward and hips lifted off the mat.
  4. Push onto your feet and bring your hips back behind your arms into a pike position.
  5. Try not to touch the mat with hips or legs while doing so.
  6. Squeeze the belly up and in.
  7. Pause in the pike then return to start.
  8. Repeat again.
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#20 Air Punching

  1. Stand straight and upright.
  2. Widen the thighs and align the toes.
  3. Do so while directing it towards your knees and thighs.
  4. Bring your hands in front of your chests.
  5. Make your palm into a tight fist.
  6. Twist the chest to your right side and punch.
  7. twist the chest to your left side and punch.
  8. Now go ahead and then punch in the air in the opposite directions.
  9. Make sure to keep your fist tight enough.

#21 Arm Twists

  1. Stand straight and upright on a mat.
  2. Bring your arms close to your shoulder.
  3. Make a duck-like hand gesture.
  4. Now, Throw it out with force.
  5. Bring it back to the original position.
  6. Do this repeatedly.
  7. Do 20 reps in 3 sets each.

#22 Arm Presses

  1. Stand straight and upright on a mat.
  2. Bring your arms on your sides.
  3. Now, Push them back and pretend like you are pushing something back.
  4. Don’t let your palm cross your butts.
  5. Keep them stretched outwards and make sure that your palms facing outwards.
  6. Do 3 sets of 35 seconds each.

How To Reduce Underarm Fat By Yoga



#1 Poorvottanasana

  1. Start by sitting down with back straight.
  2. Now, extend your legs in front of you and keep your back straight.
  3. Don’t slouch at any cost. It can disrupt your posture and spinal cord.
  4. Place your palms facing down on the floor on either side.
  5. Now, lift your body up with the support of your hands and body weight.
  6. Keep your body straight and your soles on the ground.
  7. This should stretch your body completely.
  8. Hold the position for a couple of minutes.
  9. Release.

#2 Adho Mukha Svanasana

  1. Stand straight and upright.
  2. Bend forward and place your hands on the floor.
  3. Keep distance between your hands and your feet to form a V from your body.
  4. Hold this position for a minute and then walk back your hand.
  5. Come back to the standing position again.
  6. Repeat this 5 times.

#3 Bakasana 

  1. Stand straight on a mat.
  2. Keep your feet shoulder-width apart and place your hands by your sides.
  3. Now, come down to a squatting position.
  4. Try and place your hand on the floor and while doing so, bring your upper torso to the front.
  5. Now, press your hand to put all the strength and balance on it.
  6. Push your feet off the ground and try to balance.
  7. Look straight ahead.
  8. Try and hold this position for a few seconds.
  9. Come back to your original position.

#4 Chaturanga Dandasana

  1. Lie flat on the ground first.
  2. Now, go into the plank position.
  3. Keep your back straight and your hand directly below the shoulders.
  4. Drop your knees and slightly bend your elbows.
  5. Tighten your core and lower your body towards the floor.
  6. Just remain in the air for a few seconds.
  7. Come back to the original position.

#5 Bhujangasana

  1. Lye down on your stomach.
  2. Keep your legs close to each other. Don’t give any gap.
  3. Keep your arms by your sides.
  4. Now, push your upper torso and stretch your arms straight.
  5. Hold onto this position for a good 1 minutes.
  6. Release the pose.

#6 Half Moon 

  1. Stand tall with your feet together.
  2. Keep your arms at shoulder height and straight out.
  3. Make sure palm is facing the floor.
  4. Begin by keeping the palms facing towards your floor.
  5. Slowly rotate the thumbs towards the back.
  6. Do this till your palms face the ceiling.
  7. Slowly rotate your thumb down and forward.
  8. Come back to the original position.
  9. Do this 30 times.
  10. Try to do this in one go for the best results.

Cosmetic Treatment To Get Rid Of Armpit Fat


Cool Sculpting

This is the most popular way of losing fat that forms up under the arms, the upper bra area and near the armpit. It is a fat reduction procedure that targets the fat cells[3] and destroys them by freezing it in a controlled cooling. This process is called cryolipolysis.

Pros:

  • It does not come with any pain.
  • This procedure does not require you to rest for a week, you can go back to your office the very same day.
  • You will be able to see visible changes soon.

Cons:

  • Cool sculpting can cause redness.
  • It can also lead to swelling.
  • Cryolipolysis can reduce sensation in the targeted area.

* All these cons, however, are temporary and will fade off very soon.

Liposuction

Liposuction [4]helps in sucking out the fat from the underarms and make it toned. It tones the body as well.

Pros:

  • It safely removes the fat[5] off the body.
  • Liposuction gives the body the required shape and toning.
  • This process also helps in boosting self-esteem.
  • It also gives permanent result.

Cons:

  • Liposuction[6] can sometimes damage the skin.
  • It can leave marks and scar on the operated area.
  • This can cause allergic problems.
  • Liposuction can also cause infections.

Fat Dissolving Injections

This is the non-surgical method of dissolving fat[7] from the underarm and toning it.

Pros:

  • Fat dissolving injection shows visible results within no time.
  • It also requires minimum aftercare.
  • The injection method provides permanent results without the hassle of surgery[8].
  • It gives minimal side effects.

Cons:

  • Injections can cause temporary redness.
  • It can also cause swelling.
  • Injections can leave you with a little pain as well.

Brachioplasty

This procedure helps in tightening loose, sagging skin and removes excess fat deposits [9]from the underarm. This is the best surgery for people with a normal fit body but flabby underarm.

Brachioplasty[10] is a surgical procedure and hence helps in reshaping and providing improved contour to the arms and connecting area of the chest wall.

Pros:

  • It yields fast and gives successful results.
  • This removes the excess skin of the underarm and gives you your desired shape.
  • This will help with the arm feeling lighter as well.
  • Fat caused due to genetics and inheritance can also be resolved using this.
  • Also, it improves the state of mind.

Cons:

  • There will be visible sign after the surgery.
  • The process can also swell up the treated area.
  • It can sometimes cause blood clots.
  • It can also cause redness, scarring and bruises.

Ways To Lose The Under Arm Fat In A Week



Well, if gaining weight[11] is easy, losing it is quite possible too. While exercising is the best way to do so, there multiple other ways that you can lose that excess fat off your arms.

A little change in the lifestyle and a few additions here and there will quicken the fat loss[12] process and begin the toning process in less than a week. Follow these and see visible changes for yourself.

Reduce Your Calorie Intake

  • Fill your diet with vegetable and fruits.
  • Also, include proteins and grains to help with the fat loss.
  • Stay away from junks like carbs[13], sugars, soda and alcohols.
  • Eat regular but smaller meals than  3 full meals.

Hydration

  • Hydration also helps in flushing off all the toxins from your body.
  • Water also stimulates the metabolism[14].
  • Green tea gives the body a lot of energy that helps in burning the fat.

Do Cardio

  • Always take the stairs as it helps with losing the fat[15] without any types of equipment.
  • You can also jog early in the morning.
  • Swimming is also a good exercise when it comes to losing fat from the arms.
  • Do any one of the cardio constantly without skipping a routine and you will have arms that are way away from fat.

Now that you are aware of the causes, you can specifically keep a check on them and try to cut all the negatives for your arms away from your life. While cheating once in a while is okay, making it a lifestyle and a habit can certainly lead to health issues and weight gain.

Mix and match exercises and create a routine for yourself to help not just your underarm but while doing so, your whole body as well. There are a lot of surgical option from liposuction to under-arm upliftment, if looking for quicker options one can pick from these as well. The end result, however, is achieving a toned and fat-less arm. This way you will feel confidence 100% of the times and look your best at all times.

You might find this article interesting https://glowpink.com/blog/cinnamon-for-weight-loss/

 

This article has been medically reviewed by Dr.Geeta Sundar on 24/3/2019



Vani Kambali

Health and Wellness Content Writer at Glowpink
Health and wellness content writer at Glowpink, I find my solace in the words that I cook and serve to people for them to benefit from it. With my growing interest in health, wellness and travel sectors, I concentrate on capturing the things that I read and see from my eye and deliver it to people in the crispest manner for them to experience and take back something from it.
The story of my life- I hate writing, I love having written- Dorothy Parker
Vani Kambali

Vani Kambali

Health and Wellness Content Writer
Health and wellness content writer at Glowpink, I find my solace in the words that I cook and serve to people for them to benefit from it. With my growing interest in health, wellness and travel sectors, I concentrate on capturing the things that I read and see from my eye and deliver it to people in the crispest manner for them to experience and take back something from it. The story of my life- I hate writing, I love having written- Dorothy Parker

40 Comments

  1. Is it safe to perform these exercises without any guidance? Will watching a couple of videos be enough or should I take professional assistance.

  2. How much time does it take to tone flabby arms? I have them passed on as genes and I am not sure if i can ever get rid of them.

  3. I gained sudden weight. I am eating right, I also exercise every day, what could be the cause for this?

  4. My weight gain is due to my hormonal changes. Is it possible and easy to lose weight from my arm flabs? What apart from exercises can I do to help the process.

  5. I was looking to lose my underarm weight. I saw this article and I took a few exercises that I am comfortable doing every day. But meanwhile, is there a way I can hide it by wearing certain type of outfit or something? I need tips on how to carry it by till the time I don’t lose it. Please help.

  6. I was always curious what is the right way a bra should fit under the arms. I understand it is a little away from the topic but there are so many articles online that I am confused now. Please help.

  7. I travel a lot and cannot really enroll myself into a specefic fixed gym. I would love to know two things.
    1. Which amongst the above mentioned exercises should I make my go to mantra’s that help me get rid of my flabby under arms.
    2. How many times should I perform these exercises to see visible results?

  8. So my body is totally alright. There is no fat but my arms are flabby. How can I get rid of them? I don’t want to lose weight as I like the slight plump that I have in terms of fat. I don’t even have any issue in terms of my health but there is this flabby under arms. What can I do for it?

  9. Do I need weights like dumbbells and rods to lose the weights under my arms or is it possible without them too. Also I wanted to know if not using weights will slower my process of losing weight from under arms.

  10. Does skipping help in losing fats that sits on the under arm? I am single mother and I hardly get time for my own self that I cannot really imagine going to the gym to workout properly. I can however, take time out for skipping. I enjoy doing it too. Can someone please tell me if it will work. Also I don’t mind clubbing it with quite a few other exercises that I can finish up in 30 minutes maximum.

  11. @AmeliaWright It totally depends on your body. For a lot of people losing arm fat is very easy while for others it is totally difficult. But as per my knowledge I don’t think your will be able to see any particular results before 1 or 1 and a half month. It might be difficult to lose the weight that sits n your body due to your genes however, it is not impossible. It will require you to put in extra effort but you will sure see a difference if you efficiently do it and follow it constantly.

  12. Hi folks, I am a 25 year old woman and the skin under my arms has gotten loose and flabby. I want it to get toned. My sister is quite health conscious and she keeps scrolling through articles to try on herself. She came across this article and she has been seeing me struggle through the underarm problem from a very long time. She suggested me this and also advised me the exercises that will be the easiest amongst all to lose the fat under my arms. They actually worked. I made a routine where I did the Elbow kiss, Hammer curls, One Arm Dumbbell row and Plank arm circles. I did this for 1 and a half month straight. 6 days in a week and I saw the fat melt away. It took me a lot of effort but I am finally away from the fat and I couldn’t be any happier. Thank you so much Glowpink.

  13. @MarchMiller While there are a lot of videos and tutorials on how to perform these exercises online, it is always best when they are performed under supervision. A lot of times, you tend to spasm your muscle or a sprain which can turn severe and cause tissue tear too. You can always take a special 3 day class and pay accordingly to learn these specific exercises properly and then perform them at your place. You can also ask a friend f yours who might be a member of some gym to help you with these exercises.

  14. I have abnormally grown a lot of fat under my arms. Is there a way I can get rid of it without having to use dumbbells or machines? I am more comfortable working out a home than gym.

  15. @Marchmiller I would really suggest you take expert advice. You don’t necessarily have to take gym classes. There are a lot of applications where trainers can come to your home and train you. It is not a long commitment and packages start from 1 day as well.

  16. @LillianLopez Hey Lillian, while your diet and workout plays a very important role when it comes to your weight gain but it is not always that. Sometimes it is related to your hormones and other factors as well. Your hormones can hike up and cause this gain. It can also be due to lifestyle changes like stress or lack of sleep that you can gain weight.

  17. Is it normal to have an absolute fit body but flabby under arms? Or does that mean that there is something wrong in terms of my diet or overall health. I have been exercising every day so I don’t think that is the cause of this sudden gain. Can someone who has gone through something like this please suggest what can I do to reduce it? Do I need a diet change or something? I am a pure vegetarian.

  18. Can someone please suggest a diet that I can follow which might bring a change and help me lose fat. Tank you in advance,

  19. How can I be more healthy in general, not specific only to my under arm fat but in general, overall.

  20. @Avabrown There are a lot of things that you must keep in check if you want to keep fit. You have to first of all make sure that whatever you are eating is healthy and does not come with packaged carbs and fats. This means a forever goodbye to chips, ice creams and even your most favorite chocolates, Just eating right is not enough. Even if you consume healthy food, it is very important that they turn to energy and for that you will have to work out. If working out at home is not possible because your bed calls out to you then join a gym. Shedding money and not utilizing it can be an act of force that will make you work out, You must atleast take 30 minutes out to shed those calories and stay fit. Sounds sleep and being stress free is also very important to keep away from an unfit life. Stay as positive as you can. All the best. This only needs 2 things. Dedication and commitment. Give it both and see that you will not face any health issue.

  21. I saw a lot of people saying that their body was absolutely normal but it was their arms that was getting fatty and which would be the ideal way to deal with it. Well, here is the solution. Arm fat is exactly like fat on your thighs or buttocks. It needs the same attention when it comes to getting rid of it. You will have reduce calorie intake and burn more calories through exercise. I would suggest that join a gym if you find it difficult to remain consistent and if you can remain consistent, then I suggest make a chart and work out accordingly. You cannot escape through them. Especially if you plan to lose that weight and not get it removed surgically. While you can try out exercises that are mentioned above by mixing them according to your convenience and also according to the resources that you have, swimming is also another activity that will help you lose the arm fat quite easily. And if you are someone whose body fat is okay and it is just the arm that is growing, then I would suggest wall push ups, dumbbells and swimming but only using your hands.

  22. @IsabellaGreen Yes. It is quite normal to have a condition where your body is absolutely fit looking but you have bat wings and flabby arms. This could be due to various reasons. It can be a cause of hormonal changes or just a general way of how your body works. Keep eating right and exercising well and this problem will vanish.

  23. Are there any yoga poses that someone can suggest to reduce the underarm fat? I enjoy yoga more than exercising. I will love to know if there is a way I can reduce the fat using yoga. I have been practicing yoga and even difficult poses are something I can perform. It will be of great help if someone can help me out with this accordingly. Thank you in advance.

  24. I used to always do basic planks and as much as I love them cause they work the whole body, I got bored of doing it and was looking for ways I can take it up a notch. I asked my trainer and he insisted I stick to the basic. I knew I was prepped and wouldn’t cause any damage to my muscles. I got the trick. I came back from my gym sessions and though of giving Google a try. I researched and came across a lot of planks that looked a little interesting to me. However, I was specifically looking for ones that would target my under arms as they had become loose and I saw this article. I loved the plank lateral raises, single arm planks and reverse planks. I started practicing them and I saw a major difference in the fat that sat on my under arms. Thank god I trusted my gut and went ahead. Also thank you so much glowpink for curating such great exercises in one single platform. Makes it so much easier,

  25. I was looking to lose my under arm weight and I saw this article. However, I was confused how to go about it. I have a personal trainer who comes home and who can direct be regarding this and also the equipments. I showed him this article and he assembled some of the best exercises from him and made a sheet for me. Since then I have been following it and the difference I see is tremendous. I had to buy a size bigger in t shirt even after a perfect body because it would become tight around my arms. I am so glad that problem is gone. Plus I also feel my shoulders and arms feel much more stronger now.

  26. Why on earth is it so difficult to lose under arm fat. I have exercised, I have also followed the right diets but I don’t see any change. 🙁

  27. @AbigailClark I am not sure for how long did you practice following the right diet or doing exercises but if you don’t see any change as of now then all you have to do is continue doing it till you do see a change. It is the healthiest way to lose that weight but it might take time. Don’t lose heart and just think of those times when you will be able to rock your favorite sleeveless tops without a care in the world. That should be big enough a motivation. All the best and keep doing it till it makes a difference.

  28. How much time does it usually take to lose arm fat. Why is it difficult than losing fat from any other part of the body?

  29. Is there any way I can hide the fat under my arms by either using some sort of makeup or wearing a type of dress. I am in a profession where it is very important to have a perfect body. While my entire body is totally fit and so is my health, it is my arms that have stored fat since ages. What do I do? Any suggestions?

  30. @CharlotteWalker I am no fashion stylist but I know it for a fact that when the fabric is tight around the underarms it will look very fat. Instead, you can opt for sleeves like leg-o-mutton, puff sleeves or sleeves with a little pleat on the cap as they make the hands look slimmer. Well, you might be wondering that how does a puffy sleeve gives an illusion of a slim arm but it is actually the volume in the fabric that does the magic. When there is a lot of drama going around the sleeve, people will tend to notice that and not the arm. It is more an illusion than science here. So opt for those or you can also opt for textured, asymmetric sleeves. They will work too. When it comes to makeup I think using a body bronzer will help cause I feel the darker your complexion the slimmer you look. But then again, it is just a thinking straight out of my mind which can be wrong. But the sleeve suggestion is proven to do good.

  31. How can specifically target only my under arm fat to loose the weight from there? I don’t really want to lose my body weight as I am already very skinny.

  32. @DaisyHughes If by skinny you mean stick skinny then I think it is just a doubtful feeling and you really don’t have under arm fat and in fact you are fine. But if you are healthy slim and you have arm fat then you will have to achieve a calorie deficit to lose the extra fat. This would mean a goodbye to all that extra cheese and food that comes packed with carbs. You can also pick up any exercises mentioned above as they target the arms directly and perform them. If you don’t have fat your body will not burn them so don’t worry about going slimmer than you are.

  33. Why is it that it is only my arms that is getting fat wherein the rest of my body is totally fine?

  34. @amysmith Don’t worry firstly. It is not a problem. It is your genes which decides how your body store fat and maybe yours decide to store it under your arms. Notice this in your mom and dad and see if someone from them have this problem, if yes, you know the answer.. You can perform exercises that directly targets your under arm fat and you will be good.

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