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Exercises That Help Burn Armpit Fat

Armpit fat can spoil the look of an ensemble like nothing else. That is why it becomes important to try and eliminate it as soon as possible with the help of exercises.
Rujuta Borkar Nov 25, 2018
The removal of fat from the armpit area becomes easy once you know the different ways of carrying forth different exercises for the same. Given are a few exercises that you can do to get rid of the fat that has been accumulated in the armpit region.

Armpit Fat Workout

Cardiovascular Exercises

It is important to control the intake of calories and attack the calories that you have consumed. Do this by starting out with a rigorous 45 minute cardiovascular workout. This will help burn calories faster.
Cardiovascular exercises help you lose body fat all over and getting rid of the excess fat in the armpits as well. The positive effect of the same will be seen on the armpit fat as well. Swimming, aerobics, cycling and such are all examples of excellent cardio exercises.

Jumping Jacks

This cardiovascular exercise works the whole body and is especially effective when it comes to ridding arm fat. Stand with your legs together with the heels touching and your hands by your side. Use dumbbells for a more intense workout.
Take in a deep breath and jump while taking the hands above your head and simultaneously taking the feet apart as far as they stretch out. Then bring them back to the original position. This makes one jumping jack. 16 jumping jacks make one set. Start off with 1 set and then increase it to 3.

Weight Training

It is a great way to focus on the arms and tone them. This will also help to get rid of the fat in the armpits. Make sure that you start off with exercises that work on the back, shoulders, biceps, triceps and chest. Toning of all these will lead to armpit fat loss.

Bench Dips

  • Sit on the edge of the bed and place your palms on the sides of your hips.
  • Make sure that your fingers are hanging over the edge.
  • Now get your hips off the bed by putting your weight on the arms.
  • Bend your knees and let your elbows get into a 90 degree angle, with the upper arms parallel to the floor.
  • With the help of your arms, move up and down, 10-15 times.
  • Do about 3 sets and when you get used to it, try it with the legs bent, instead of straight.

Triceps Kickbacks

  • Take a dumbbell and bend over at the waist.
  • Rest your hand on a chair such that your back becomes flat.
  • Shift the weight onto the other hand and bring the bent elbow to the side.
  • With the elbow on the side, extend your arm till the point that the elbow is straight.
  • Now lower the arm and repeat it 10-15 times.
  • Do three sets of the same.


  • Take a medicine ball and hold it in both hands.
  • Now lie on a stability ball facing up.
  • Make sure that the head and shoulder blades are resting on their center.
  • The knees should be bent at 90 degrees and the feet should be flat.
  • This will place the torso in a parallel position to the floor.
  • In this position, keep your abs tight and hips lifted.
  • Now extend the arms towards the ceiling, taking them directly over the shoulder and bringing them down.
  • Do this 10-15 times, 3 sets each.

Reverse Dunk

  • Lie on your back with your knees bent.
  • The heels should be on the floor.
  • Now hold a medicine ball with both hands in front of your chest.
  • Bend your elbows at the sides.
  • Now sit up while holding the abs squeezed.
  • Do this 10-15 times, 3 sets each.
So, do these armpit fat exercises, and get those perfectly toned arms.