The #1 Best Exercise for Getting Rid of Armpit Fat
If you've ever felt self-conscious in a tank top, getting rid of armpit fat might be a goal for you—and if so, you're not alone. Even Sports Illustrated Swimsuit cover model Chrissy Teigen previously admitted to being so insecure about her armpit fat that she actually got liposuction for it!
Obviously, plastic surgery isn't an option for most people, but that doesn't mean you're out of luck if you're insecure about armpit fat.
"There are three factors to getting rid of armpit fat: targeted exercises, balanced diet and overall fat loss," Ronny Garcia, certified personal trainer at Blink Fitness tells Parade. "It is key to understand that you can't spot reduce fat from a specific area of your body. However, you can tone and strengthen the muscles to sculpt your appearance."
Find out exactly how to do just that.
Related: What Those Red Bumps In Your Armpits Might Be—And How to Get Rid of Them
What Causes Armpit Fat?
Adaeze Merenini, ISSA Master certified personal trainer for Crunch Fitness, says that there are a few causes of armpit fat, and you'll want to check with your physician to know what's causing yours before starting an exercise regimen to get rid of it. According to Merenini, these causes can include:
Obesity: The probability of fat deposition in the armpit region is increased when overweight. The body will store fat if you are inactive after consuming calories because unused calories are converted to fat.
Lymphedema: Infected lymph nodes could cause swelling in the underarm, which could cause fat storage in the underarm area.
Genetics: If your genes determine that your body composition includes underarm fat depositions, you’ll be more likely to store fat in the armpit region.
Hormonal changes: Armpit fat can also be caused by a hormonal imbalance. Varied progesterone and estrogen levels in your body can cause swelling, a known cause of excess underarm fat.
Two more super common causes of armpit fat that are actually really easy to fix but often overlooked, according to Lifetime Fitness instructor Dr. Kellie Kopach: Wearing a bra or top that's too small for your body and having poor posture.
"Tops or bras that are too tight can cause the skin between the breasts and armpits to spill out," Dr. Kopach says. "Also, if you have a forward-rolling shoulder posture, standing up straight may help reduce the look of extra armpit skin."
Related: Why Do Some People Sweat More Than Others?
The Best Exercise for Getting Rid of Armpit Fat
Once you know what's causing your armpit fat, if you're ready to rid yourself of it, it's probably easier than you think. Trainers almost unanimously agree that the best exercise for getting rid of armpit fat requires zero equipment and you can do it almost anywhere: pushups!
"Pushups target multiple muscles including underarms, shoulders and chest," Dr. Kopach points out. "You can also build upper body strength and endurance with this exercise."
Related: 12 Trainers Share Their Favorite Workouts for Weight Loss—and Yes, Walking Counts!
Other Ways To Get Rid of Armpit Fat
Aside from pushups, several other exercises can be effective at toning your armpit area.
"Armpit fat accumulation can be reduced by adopting a healthy lifestyle and an effective weight-training routine," Merenini advises. "People with more muscle burn more calories, even when resting."
As for how much to work out, you can break it up.
"I would recommend a full body workout three days a week," Harold Raschke-Robinson, NASM-certified trainer at Chelsea Pier Fitness, says. "You can also break the workouts down to two body parts a day: Chest and back on one day, biceps and triceps the next day."
As for the specific moves, Garcia recommends:
Arm circles
"Making circles for 30 seconds to one minute engages both your shoulders and upper back muscles," Garcia says.
Bent-over rows
Garcia points out, "This targets the upper back and shoulder muscles."
Tricep dips
"These work the muscles in the back of your arms, which can help reduce armpit fat," Garcia says. Find more trainer-approved ways to tone your triceps here.
And, of course, get fitted for a good bra. It can make a world of difference instantly!
Next, How to Actually Get to Your Happy Weight, No Yo-Yo Dieting Required
