Get Rid of Armpit Fat with These 9 Exercises (With Pictures and Video)

Fat in the armpit can cause bulges that makes it a challenge to wear clothes with spaghetti strings, or even a one shoulder dress.

One of the main causes of arm pit fat is excessive fat in the body. Your body stores fat where it wants and how it wants. I have seen people with flat belly but with chunks of fat near the knee, elbow and armpit. That is how and where the body has decided to store it. There is no study yet to find out how our body does this and what influences its decision.

Most women may want those extra fat on their boobs and booty. But your body decides.

Another cause maybe the wrong bra size. Your bra is one of the most important piece of your clothing and if you do not pick the right size it may affect your armpit. Too tight anything gives bulges. Cups that are too small for your boobs will create bulges and when this goes on for years, it may also lead to armpit fat.

Whatever the cause of your armpit fat, there are certain exercises that can help in getting rid of the fat. Bear in mind that there is no spot reduction. You have to do this exercises at least 4 times every week with cardio twice a week. If you are overweight, you have to cut down on your calories by observing portion control and eating healthy and nutritious meal. When you combine healthy nutrition with the following exercise, the armpit fat will disappear. Remember to be patient with your body and be consistent with the exercise.

# 1 Lying chest flye

This move will not just chisel your arms it will also lift your chest

How to do it

Lie on a flat bench with feet placed firmly on the floor
Hold dumbbells with palm facing forward
Press the dumbbells shoulder width apart
Inhale and lower dumbbells with a wide arc until they are the same level with your shoulder and chest
Exhale and return dumbbell towards the ceiling with a wide arc

# 2 Full circle

How to do it

Stand with feet hip width apart with knees slightly bent.
Your shoulders back and chest pointed towards the sky.
Hold a dumbbell in each arm. Keep your arms by your side
Bring both hands to your chest
In one slow and smooth movement, take both hands up over your head
Bring them out to your side, take them down and bring both of them up back to your chest. That is one rep

Do 10 reps and then do the reverse for another 10 reps. Do as many sets as you can.

# 3 Jumping Jacks

How to do it

Stand with your feet together with your hands down by your side.
In one motion jump your feet out to the side and raise your arms above your head.
Immediately reverse that motion by jumping back to the starting position.

# 4 Back clap with dumbbells

How to do it

Lay belly down on a mat
Raise both feet up slightly from the mat
Raise your chest and bring your arms, with palms facing each other straight over your head
Inhale and slowly bring both arms to your sides then behind you and clap
Take them back to the starting position
That is one rep. Do 15 reps

Go for as many sets as you can

# 5 One arm kettle bell swing

The kettle bell swing tones your arms, core and buttocks

How to do it

Place a kettle bell between your feet.
Push back with your hips and bend your knees.
Keep a flat back and look straight ahead.
Swing the kettle bell between your legs forcefully.
Driving through with your hips take the kettle bell straight out to shoulder or eye level.
Let the kettle bell swing back between your legs and switch arms immediately
That is one rep

Do 2 sets 12 sets each

# 6 Chair dips

How to do it

Stand facing away in front of a chair seat
Sit on the edge of the chair with your hands behind your hips shoulder width apart
Lift your buttocks of the chair and walk your feet forward
Keep your chest and head up and slowly lower your butts down
Your knee should not go past your toes
Your elbows should be bent to 90 degrees
Gently extend your arm and raise your body
Your weight should always be supported by your arms
Make sure your chair is in a stable position

# 7 Arm circles

How to do it

Stand with feet hip width apart, Shoulders back and chest pointed towards the sky
Raise both arms out to your sides to shoulder level
Inhale and make circles with your arm. You may go with backwards first
Start with small circles and progress to bigger circles.
Do 20 reps of backward arm circle then 20 of forward arm circle

Do as many sets as possible. You can also use a dumbbell to make it more effective in blasting those arm pit fats

# 8 Overhead reach

How to do it

Stand with feet shoulder width apart
Your arms should be by your sides, with or without dumbbells
Inhale and in one slow and smooth movement, lift your arms to shoulder level and over your head
Exhale and bring them back to starting position.
Do 10 – 12 reps

Do 3 sets

# 9 Arm Scissors

How to do it