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.

1. Chest Dip

HOW DO TO IT: Place your feet on the foot rests and grasp the bars with both hands. Lift your feet up, straighten your arms and lean forward slightly. Lower your body down by bending your elbows and stop when your upper arms are parallel to the floor. Push yourself up until your arms are straight, but don't lock your elbows. Repeat for 10 to 12 reps.

2. Barbell Pullover

HOW DO TO IT: Lie face-up on a bench and hold a barbell above your chest with your elbows slightly bent and your hands approximately shoulder-width apart. Maintain the slight bend in your elbows as you lower the bar behind your head and toward the floor in an arc. Lift the bar back up and repeat 10 to 12 times.

3. Chest Flye

HOW DO TO IT: Lie face-up on a weight bench, turn your palms so they face each other and hold a dumbbell in each hand an inch apart. Bend your elbows slightly and keep that bend as you lower the dumbbells to your sides. Stop when your upper arms are parallel to the floor, push the weights back up and repeat for 10 to 12 repetitions.

4. Wide-Grip Lat Pulldown

HOW DO TO IT: Sit on the seat of the lat pulldown machine, snug the padded support on your thighs and grab the straight bar with a wide, overhand grip. Lean back slightly, keep your back straight and pull the bar down to your chest. Raise it back up slowly and repeat 10 to 12 times.

5. One-Arm Dumbbell Row

HOW DO TO IT: Kneel with your right knee on a bench and your left foot on the floor. Brace yourself by putting your right hand on the bench and bend forward until your back is about parallel to the floor. Reach down and grab a dumbbell with your left hand and pull it up to your side. Keep your arm close to your side. Lower the dumbbell down until your arm is extended and repeat. Do 10 to 12 reps and switch sides.

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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