How to Lose Armpit Fat: 6 Sitting Exercises to Tone Your Underarms

If armpit fat keeps you from wearing your favorite sleeveless or off-shoulder dresses, don’t get discouraged. Own the way you look, and if it makes you uncomfortable, make a conscious effort to tone it down. While spot reduction is a myth, overall weight loss can help tremendously. However, doing specific exercises to reduce armpit fat may be helpful. If pushups and mountain climbers aren’t your cup of tea, try seated exercises for underarm fat.

What is armpit fat?

Armpit fat, also known as axillary fat or underarm fat, is usually located between the breast and the underarm. It’s just extra folds of fat that give it a fuzzy look.

There are many reasons why a person may develop armpit fat.

1. Genetics

Your genes play a major role in determining your body characteristics. According to a study published in Journal of Life and Biological Science, researchers have found that dozens of genetic factors influence where you store fat. The study also found that the accumulation and distribution of fat in those with the vulva is more affected by heredity than in those with the penis. If you have close family members with armpit fat, you may have acquired the same trait.

2. Poor posture

Bad posture may not be the direct cause of armpit fat. However, the forward-rolling shoulder posture makes it more noticeable. Sitting and standing up straight can reduce underarm fat.

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3. Weight gain

If you are overweight, fat may accumulate in your armpits or underarms. Genetics play a major role in excess fat accumulation. If you are overweight, subcutaneous fat may accumulate in your underarms. Gaining weight also increases the space under your arms and breasts.

Also Read: Noticed a lump in the armpit? Don’t ignore it, the doctor warns

6 Exercises to Reduce Armpit Fat

Here are the most effective sitting exercises to get rid of underarm fat, as suggested by fitness expert Yash Aggarwal.

1. Tricep dips

• Sit on the edge of a sturdy chair, holding the edge next to your hips with your hands.
• Place your feet flat on the floor and slide your bottom off the edge of the chair.
• Lower your body by bending your elbows until they are at a 90-degree angle, then push yourself up.
• Repeat 10-15 times.

2. Seated bicep curl

• Sit tall on a chair with your feet flat on the floor, holding a dumbbell by your sides in each hand with palms facing forward.
• Keeping your elbows close to your body, curl the weights toward your shoulders and then lower them down.
• Aim for 12-15 repetitions.

3. Chair tricep extensions

• Sit up straight on a chair with your feet flat on the floor.
• Hold a dumbbell with both hands, arms fully extended.
• Lower the dumbbell behind your head by keeping your elbows close to your ears and bending your elbows.
• Extend your arms back to the starting position.
• Try 10-12 repetitions.

4. Seated shoulder press

• Sit on a chair with your feet flat on the floor.
• Hold a dumbbell in each hand with palms facing forward at shoulder height.
• Raise the dumbbells to your shoulders and press them until your arms are fully extended.
• Do 10-12 repetitions.

5. Seated reverse fly

• Sit on a chair with your feet flat on the floor, holding a dumbbell in each hand.
• Bend forward at the waist keeping your back straight.
• With a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor, then lower them down.
• Do 10-12 reps.

6. Seated arm pulse

• Sit on a chair with your feet flat on the floor and arms straight out in front of you at shoulder height.
• Make small pulses up and down with your hands, keeping the movement controlled and steady.
• Do 15-20 pulses.

7. Seated Lateral Raise

• Sit up straight on a chair with your feet flat on the floor and a dumbbell in each hand at your sides.
• Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor.
• Lower them down slowly.
• Aim for 12-15 repetitions.

8. Seated arm circles

• Sit in a chair, back straight and feet flat on the floor.
• Raise your arms to shoulder-height and out to the sides.
• With your hands, move them in slightly clockwise and counterclockwise circles.

Things to remember

Remember to maintain proper form and breathing throughout each exercise. Aim to do these exercises at least three times a week for best results and combine them with a balanced diet and regular cardiovascular exercise for overall fat loss.

These armpit fat exercises are safe to include in your fitness routine. But it’s important to consult a fitness professional or consider an ongoing medical condition before making any changes to your exercise routine.