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How to Get Rid of Armpit Fat? [Complete Guide]

How to Get Rid of Armpit Fat
How to Get Rid of Armpit Fat

A lot of people have complained about the stubborn and armpit fat. Although it is not something related to any health issue, it makes people look chubby and bulky.

So how to lose arm fat? This is frequently asked by many females, as underarm fat is more common in women than in men. Losing arm fat is necessary to promote overall health and fitness and maintain your beauty.

But first, let’s find out what armpit fat is and what is the leading cause behind it.

What is Armpit Fat?

a girl holding her armpit fat
a girl holding her armpit fat

Armpit fat is the folds of skin and tissues around the armpits that make your arms look bigger and bulkier. Although underarm fat is entirely normal, there are specific ways to reduce it to achieve those skinny body standards.

There is no quick fix to that underarm bulge since the underarm is one of those areas where the fats accumulate the most. Moreover, removing stored fats from this area is not easier because it takes a lot of time to tone and sculpt underarms.

What Causes Armpit Fat?

a girl pointing towards her armpit fat
a girl pointing towards her armpit fat

Although armpit fat can appear in any gender, it has more appearance in females. The clothes that are too tight make the skin between breasts move out, giving an impression of lumpy underarms.

Below we have mentioned the common causes behind underarm fats.


Being overweight is a common cause of underarm fat. Fat people have wider arms and breasts, which makes their armpits look chubbier.

Also, in overweight people, the subcutaneous fat gets stored in the underarm area, which is another reason for fat accumulation in the armpits.


Usually, armpit fats are caused by genetics. You may still have fats stored in the underarms, even if you are slim. The body weight and hierarchy are, most of the time, determined by genetics, so if your relatives have armpit fats, there are high chances you have it too.


Age is another probable reason for developing saggy underarms. According to research carried out by the U.S. National Library of Medicine, the amount of fats naturally starts increasing in people who are 30 or more.

This fat distribution usually occurs in the belly and arms. So if you’re 30 or more and are developing bulkier underarms, know that there could be an age factor behind it.

Breast Tissue

In a condition known as axillary breast, the breast tissues start developing outside the breast area, usually in the armpit. Axillary breast is not a common condition, and tissues in this condition usually get triggered by hormonal imbalance.

Any change in estrogen and progesterone levels may impact the axillary breast tissues that make your underarms look fat.

Body Posture

Our body posture determines our body stature, and sometimes, it also impacts the body structure. Although body posture is not the common cause behind armpit fats, it may make this fat look more prominent.


In females, at the time of giving birth and breastfeeding, the higher estrogen level makes the breast fat grow, contributing to the excess armpit fats.

Women during pregnancy and post-pregnancy usually develop armpit fats due to the changes in their hormones.

How to Lose Underarm Fat?

Although there is no specific way to reduce body fat from a particular body area, there is still some hope alive.

To lose underarm fats, you need to eliminate the unnecessary fats from your overall body and tone this area. It is complicated to prevent fat growth in underarms, but there are various ways to make it less prominent and slow down.

Since females have more fats stored in their bodies than males, they need to work more on reducing it. The subcutaneous layer that surrounds the armpit is usually the most difficult to work on.

It makes losing fats from this area even more challenging due to alpha-2 receptors, which do not cause fat burning easier. A few muscle toning and strengthening exercises are proven to produce visible results in losing underarms fats quickly and effectively.


a boy doing pushups
a boy doing pushups

Starting with pushups, as it is one of the favorite and most effective exercises for weight loss. This exercise is highly effective in toning the muscles, especially in the upper arms and shoulders.

  • Position your hands wider than your shoulders.
  • Position your head as you are looking straight down at the floor.
  • Extend your feet, so you are on your toes.
  • Lower down your body to the floor using your arms and come back.
  • Make several repetitions.

It is essential that you know the proper push-up form to get optimal results. For this purpose, you can read our article “The Correct Push-Up Form!”

Triceps Preps

a girl doing Triceps Preps
a girl doing Triceps Preps

The triceps is a muscle located in the upper arm, and Triceps Press is an effective exercise to tone this muscle.

Before starting this exercise, you need a weight to put in your hands, and it could be as simple as a water bottle or beverage can.

  • Sit straight on a bench while putting weight on each hand.
  • Raise your hands straight above your head.
  • Bend your elbows and bring the weight down behind your head.
  • Now lift the weight again above your head.
  • Do at least 10 reps in two sets.

Bicep Curl

a girl doing Bicep Curl
a girl doing Bicep Curl

The bicep curl is highly beneficial in toning the arm muscles and helps you quickly get rid of underarm fat.

  • Stand straight and hold weights in each hand with your arms positioned straight toward the ground.  
  • Bend your elbows and bring the weights toward your shoulders.
  • Now take the arm back to the initial position.
  • Your elbows and shoulders must be aligned throughout the exercise.

Skull Crusher

a man doing Skull Crusher
a man doing Skull Crusher

It is not as complicated as it might sound but definitely a proven exercise to slow down the fat gain on the armpits. A Skull crusher is a great exercise to add definition to the underarms and the back of the arms.

  • Lie straight on the floor with a dumbbell in each hand while raising your hands above the chest with palms facing each other. 
  • Keep your feet flat on the floor and shoulders straight; move the elbows and bend them towards the sides of the head. Hold this position for 2 seconds. 
  • Then straighten your arms. Do not move your humerus bone; keep it fixed through this exercise.


a girl doing Cat-Cow
a girl doing Cat-Cow

This is another exciting exercise to tone your chest and arms. Also known as ‘Chakravakasana,’ this exercise helps increase flexibility in the spine and shoulders. It is basically a combination of two movements that are put together.

  • Go down on the floor with your palm flat on the floor exactly underneath your shoulders and knees underneath your hips.
  • Start by taking a deep breath and moving your spine as high as possible, with your head moving down to align with your spine. Pull your belly button into your spine. Hold this cat position for 2 seconds.
  • Now exhale slowly and enter the Cow position by dropping your belly down towards the floor and raising your head and neck high while your spine curves towards the floor.
  • Move between these two positions several times.

How to Lose Underarm Fat without Exercise?

As stated earlier, armpit fat is stubborn and takes a lot of time to burn. Getting rid of underarm fat could be extremely hard without weightlifting exercises. By consuming a healthy diet, you can still lose some underarm fats.

Regarding the diet approaches, here are specific points you should keep in mind to reduce armpit fats.

  • Cut down all the unnecessary sugar, starches, and bad carbs from your diet plan. Getting rid of armpit fat without reducing your insulin and blood sugar levels is more challenging.
  • Take water before meals as it will make you feel fuller earlier. (Use our water intake calculator to know how much water your body needs according to your weight)
  • Cut down on processed food.
  • Intermittent fasting is highly effective in losing fat from stubborn areas such as underarms.
  • Eat slowly and sensibly.

Laser Skin Tightening Procedure to Remove Armpit Fat

a woman showing her armpit fat
a woman showing her armpit fat

Laser treatment has been used effectively to remove fats from certain body parts. It is mainly used to target those areas where it is tough to reduce fats. Just like its toning and texture-improving effects on the face, laser treatment also produces results in tightening underarm skin.

Laser is a non-invasive process that requires multiple sessions to start producing more visible results. It is highly effective to tone and sculpt underarm areas and removing excess fats.

Surgical Treatments to Remove Underarm Fats

The excessive bulge on the underarms sometimes becomes significantly harder to remove. In such cases, medical surgeries are offered to remove excess fats from the body areas.

Plastic surgeons can do wonders for you if you want to get rid of excess fat on your armpits. Targeting specific areas of excess fats through invisible incisions removes the skin fats without producing any harshness on the skin.

Although surgical removal of fats results in massive weight loss, this is not something that each person with underarm fats should go for. Always consult a doctor if your underarm needs to undergo surgery to remove fats.

Frequently Asked Questions (FAQs)

Does armpit fat go away on its own?

Armpit fat does not go away on its own, and to remove it, you need to follow a diet plan and add some workout sessions to your routine.

How long does it take for Armpit fat to go away?

It totally depends on how much fat you have. Following a diet plan and workout routines, getting rid of excessive underarm fats takes at least 3 to 6 months.

How to get rid of the fat between the breast and the underarm?

The fat between the underarm and breast is usually due to the underdevelopment of the arms and chest muscles. Adding exercises such as pushups, Dumbbell floor presses, and Bench Dips makes it possible to lose fat between the armpit and chest.

How can I hide underarm fats?

If you want to hide underarm fats, try to avoid wearing apparel that is too tight.

Should I go for surgical processes to get rid of underarm fat?

If your underarm fat is bothering you and even after trying weight-reducing exercises, it is not showing any reduction, you may go for cosmetic surgeries. But always consult a certified cosmetic surgeon before going through invasive procedures.

Bottom line

These are simple yet effective ways to overcome that bumpy underarm skin. Still, you need to be consistent with your efforts.

Armpit fat is usually caused by hormones or genetics. Sometimes, the growth of axillary breast tissue might be troublesome for females, causing excessive fat to store in armpits.

Body weight exercises are highly beneficial in toning the upper arms and making them look slim. You also need to improve fat-burning hormones and lower your overall body mass percentage.


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