How to Get Rid of Underarm Fat (Without Weights)

Body-weight exercises are a great way to help you get rid of underarm fat. They're convenient, and the more consistent you are with your routine, the better your results will be.
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Our bodies carry fat in their own unique ways. For some people, lower abdominal fat is a thing. For others, it's underarm fat.

But apart from locale, fat tissue is fat tissue. And when you're trying to figure out how to get rid of underarm fat, it's important to realize that "spot reduction" is a misnomer. It's impossible to reduce fat on specific parts of your body.

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Instead, by reducing excess fat across your entire body — through a combination of healthy nutrition and smart exercises — you can see changes in your underarms.

Plus, you don't even need an elaborate gym to achieve your goals. Body-weight exercises can be incredibly effective. After all, when it comes to reducing fat, consistency is the most important factor. Body-weight exercises, because they require zero gear and you can do them just about anywhere, are great for boosting your consistency and results.

Read on to learn exactly how to get rid of underarm fat, without weights or fancy equipment.

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Do Compound Upper-Body Exercises

Building muscle in your arms, chest and back can give your underarms a more sculpted look, according to Carolina Araujo, CPT, a New York-based certified personal trainer.

Start building strength and give these three moves a try during your next upper-body workout.

Move 1: Push-Up

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Body Part [ "Arms", "Abs", "Chest" ]
  1. Begin in a high plank with your core tight, squeezing the glutes. Your shoulders should be stacked over your wrists and your hips should be in line with your head and heels.
  2. Bend your elbows at about a 45-degree angle from your torso and lower your body toward the ground.
  3. On the way down, squeeze your shoulder blades together.
  4. When your chest hovers just above the ground (or however far down you can go while keeping good form), press into the ground and push your shoulder blades apart to return to the starting position.

Tip

If push-ups feel too challenging, Araujo recommends you can modify the move by placing your hands on an elevated surface like a countertop or sturdy bench. You can also try doing eccentric push-ups. Lower to the ground, relax, get onto all fours and then come into a plank position to start your next rep.

Move 2: Triangle Push-Up

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Body Part [ "Arms", "Abs", "Chest" ]
  1. Lower into a high plank with your palms just inside your shoulders, with your index fingers and thumbs nearly touching. Align your hips with your head and heels.
  2. Bend your elbows at about a 45-degree angle from your torso and lower your body toward the ground.
  3. On the way down, squeeze your shoulder blades together.
  4. When your chest hovers just above the ground (or however far down you can go), press into the ground and push your shoulder blades apart to return to the starting position.

Move 3: Reverse Snow Angel

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Body Part [ "Back", "Arms" ]
  1. Lie face-down on the ground.
  2. Stretch your arms out in front of you, biceps along your ears and keep your legs straight and spread hip-width apart.
  3. On an exhale, squeeze your glutes to raise your legs a few inches off the ground.
  4. At the same time, bring your chest and arms a few inches off the floor.
  5. Sweep your arms down to your sides.
  6. Reverse the motion to bring your arms back to the starting position.
  7. Slowly lower your body back to the ground.

Work Your Lower Body, Too

While upper-body-specific exercises help strengthen your arms, incorporating some lower- and total-body body-weight moves can promote fat los. Compound movements, like air squats, work several muscles at once, increasing your total calorie burn, according to the American Council on Exercise (ACE).

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"Your workouts should have a nice mix of compound and isolation exercises," Araujo says. "I like to do one compound exercise, followed by two isolation moves in a circuit."

Cross-Train With Cardio

Adding cardio to your training schedule can also speed fat loss — plus it promotes overall heart health. Ideally, aim to get about 150 minutes of moderate cardio (like walking) each week, according to the Centers for Disease Control and Prevention (CDC).

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If you don't love the idea of steady-state cardio, you can also opt for 75 minutes of vigorous activity, according to the CDC. High intensity interval training (HIIT) is a more time-efficient choice, Araujo says. By alternating between intervals of intense exercise and rest, you spike your heart rate and total calories burned, helping you shed more fat.

You can even add some strength-building exercises (like the ones above) into your intervals to build arm muscle at the same time.

A Word on Nutrition for Underarm Fat Loss

Healthy eating is the most powerful way to lose body fat, including under your arms. Burning more calories than you eat (aka a calorie deficit) is the way to start shedding body fat, according to the Mayo Clinic.

To lose fat, eat a good balance of whole grains, vegetables, fruits, lean proteins and healthy fats like avocados, seeds and nuts, recommends the Office on Women's Health.

While you strength train, increasing your protein intake can help build lean muscle, improving your overall ratio of body fat to lean mass, according to a March 2016 report in the ​Journal of the Academy of Nutrition and Dietetics​. Fiber, found mostly in plant foods, helps control your blood sugar levels.

Are you on track to achieve your fitness goals? Download the MyPlate app to keep tabs on the number of calories you burn during your workouts and stay motivated.

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