Top 5 Ways to Get Rid of Dreaded Armpit Fat

A flabby armpit area can make it embarrassing to wear a tank top or bathing suit. 

To firm up your armpits, perform strength training exercises that target the armpit muscles. 

Most exercises that work the side of the chest, such as pushups, also target the armpits. 

To keep your workout varied, try combining strength training with dumbbells, body-weight exercises and less traditional strength training exercises, such as yoga poses, to target your armpit flab.

Balanced Diet

Developing muscle and decreasing body fat requires a balanced diet of carbohydrates, fats and proteins. 

The Academy for Nutrition and Dietetics recommends that you consume 55 to 60 percent of your calories from carbohydrates, 25 to 30 percent of your calories from protein and between 15 and 20 percent of your calories from fat. 

In order to shed fat and create an overall lean appearance, your food choices in each of the categories are also important. 

Select fruits, vegetables, lean meats and whole grains while eliminating as many processed foods as possible.

Cardiovascular Exercise

It is impossible to spot reduce fat, so focus on decreasing total body fat in order to trim your armpits. 

Cardiovascular or aerobic exercise plays an important role in burning calories and shedding body fat. 

The Centers for Disease Control and Prevention recommends five hours of moderate intensity aerobic exercise or two and a half hours of vigorous intensity exercise each week to 

Plank Elbow Raises

Planks help to strengthen your upper body and core. Get into a plank position by lying on your stomach with your shoelaces touching the floor and your hands together. 

Your palms and elbows should be flat on the floor. Raise your body in a straight line as in the pushup position. 

Engaging your core muscles, push forward from your toes and lift your body and arms off the floor. Lower your body and arms slowly back to the starting position. 

Perform three sets of 20 to 30 repetitions.

Triceps Dips

Triceps dips are an effective way to banish underarm flab. Sit just on the edge of a chair, bench or bed. 

Place your hands beside you with your fingers hanging off the chair. Keeping your feet together, move them about 1 foot in front of you to create a 90-degree bend in your knees. 

Lift your hips by straightening your arms and shifting your weight off the chair. Bend your arms at the elbow and lower your hips just below the height of the chair. 

Straighten your arms to return to the starting position. Perform three sets of 20 to 30 repetitions.


Pushups strengthen your chest, shoulders and arms, creating muscle tone around the armpit area. 

Begin in a plank position with your arms extended and your wrists placed underneath your shoulders. 

Keep your legs extended if you would like a more advanced option or lower your knees to the floor for less intensity. 

Bend your elbows and lower your body until your chest is 3 to 4 inches off of the floor. Straighten your arms and return to your starting position. 

Perform pushups three days per week. Begin with two sets of 10 repetitions and progress to three sets of 15 to 20 repetitions as you become stronger.