5 Exercises to Get Rid of Armpit Fat

Young sexy woman weightlifting in gym.
Create a lean back by exercising and being disciplined at the dinner table. (Image: Bojan89/iStock/GettyImages)

Unlike abdominal fat, armpit fat does not increase your chances for chronic health problems. This doesn't mean it is any more tolerable to deal with. It can still causes feelings of frustration and a lowered self-esteem.

You can't do one particular exercise to lose fat in one area (sorry!), but you can take an approach that involves multiple exercises for areas of the chest and back that surround the armpits. Also, take into consideration that you need to do calorie-burning exercises and change your eating habits to lose fat in general.

1. Clean Up Your Diet

Eat foods that are high in nutrients and low in empty calories. Give up the chips, cookies, candy bars, burgers, fries, milk shakes, pizza and ribs. Consume nutrient-dense foods instead, such as lean meat and seafood, whole grains, fruits, vegetables, beans, low-fat dairy products and tofu.

Be mindful of your portion sizes as well. You can use an app like LIVESTRONG.COM's MyPlate to track your calories and macros to help you lose weight.

2. Do More Cardio

Perform cardio that works your upper and lower body at the same time to increase your work output. Elliptical training, rowing, swimming, versa climbing and kickboxing are examples.

To lose or maintain weight, you should do 30 minutes of physical activity most days of the week, according to the American College of Sports Medicine. For cardio, choose your favorite activity and work out three days a week on nonconsecutive days (do strength training on the other days).

Fit man workout out arms on dips horizontal bars training
You don't need a gym to get a good workout. (Image: undrey/iStock/GettyImages)

3. Add Strength Training

While you can spot reduce your trouble zones, you can strengthen the underlying muscles, so that when you drop the fat through diet and cardio, you'll reveal the sculpted, toned muscles underneath. Here are your best bets if you're struggling with armpit fat.

What Do YOU Think?

Are you trying to lose armpit fat? What are you doing to tame your trouble zone? Are you doing any of these exercises? Do you think you will after reading this article? Are there other exercises we left out? Share your thought and suggestions in the comments below!


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