The #1 Best Exercise for Getting Rid of Underarm Fat, According to Personal Trainers
Go to any group fitness class and you can expect at least some of the moves to be centered around toning the core. Other parts of the body where fat can accumulate get a little less attention, however. One such place is the underarm area.
Excessive underarm fat can feel uncomfortable, making tops pull tight and restricting arm movement. If you want to get rid of underarm fat, keep reading to find out the best way to do so, according to personal trainers who specialize in weight loss. By putting their tips into practice, you’ll feel more confident and comfortable wearing clothes that show your arms.
What Causes Underarm Fat?
According to Matt Claes, PT, a personal trainer at Weight Loss Made Possible, underarm fat is caused by the same thing as fat in any other part of the body: the body taking in more energy (or calories) than it’s using.
“What’s interesting is that different people with the same amounts of body fat can store the fat in different areas,” Claes says. He explains that while the most common place body fat is stored is around the waist and thighs, at some point, areas such as the underarms can start to accumulate fat too. He says that where the body stores fat is not typically something someone can control. Often, he says it comes down to genetics.
Mariana Santos, PT, a personal trainer and owner of Brazily Fitness Inc., also says that underarm fat is caused by the same reasons that lead to fat on other places of the body, explaining, “Underarm fat can be caused by a combination of genetics, lack of exercise, poor diet and sometimes medical conditions."
She adds that genetics will determine where someone stores more fat and also where they start losing fat first.
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The Best Exercise for Getting Rid of Underarm Fat
Since underarm fat is caused by the body taking in more calories than it uses (just like fat in other places on the body), both Claes and Santos say that the best way to get rid of underarm fat is to focus on fat loss in general. Claes says to focus on cardio workouts like running, cycling and swimming—whatever form of cardio you like best. Additionally, he says doing strength training exercises that specifically target the arms can help tone them as fat is being lost.
Other Tips for Getting Rid of Underarm Fat
Both trainers emphasize that the key to any kind of fat reduction is maintaining a calorie deficit. “The best way to reach the goal [of getting rid of underarm fat] is to do a combination of strength training and cardiovascular exercise as well as make modifications to your diet to ensure that you are eating at a calorie deficit, which will allow you to lose fat overall over time,” says Santos, echoing Claes.
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While cardio workouts will help with overall weight loss (including reducing underarm fat), both personal trainers say that it can be beneficial to do strength training exercises that specifically target this area. Below are three to try, according to both trainers:
Tricep dips: To do a tricep dip, grip the edge of a weight bench, couch or chair, starting with your elbows bent at 90 degrees. Your feet should be hip-width apart, with your heels on the ground. Straighten your arms out to lift your body. Then, lower back down to the starting position. Do three sets of five to 10 reps.
Tricep pull-downs: This exercise move requires a cable pull-down machine. Start by standing up straight and grabbing the bar with both hands with an overhand grip. While keeping your elbows close to your sides, pull the cable down until it reaches your thighs. Slowly raise the bar back up. Do three sets of five to 10 reps.
Deadlifts: This move requires a barbell and bumper plates. Start by standing in front of the barbell with your feet hip-width distance apart. Bend your knees slightly and maintain a straight spine the entire time. Grab the barbell and slowly lift it above your knees, grazing your legs as you pull it up. Lower the bar back down. Do three sets of five to 10 reps.
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CAP Barbell Olympic Grip Weight Plate Collection
You don’t have to do these exercises every day; Santos says once or twice a week is enough. While doing these exercises can help tone your underarms, Santos says to remember that they will be strengthening the muscles under the fat. This will help arms look firmer, but she says that to get rid of the fat over the muscle, it’s important to maintain a calorie deficit to see a difference.
If you do these moves once to twice a week while maintaining a calorie deficit (that’s where your cardio comes in), Claes says you can expect to see a difference in how your underarms look in about two months.
Losing weight isn’t easy, but it absolutely can be done. With dedication, you can transform the way your arms look. You’ve got this!
Next up, get tips straight from experts on how to safely lose body fat quickly.
Sources
Matt Claes, PT, a personal trainer at Weight Loss Made Possible
Mariana Santos, PT, a personal trainer and owner of Brazily Fitness Inc.
