7 Exercises To Get Rid of Armpit Fat in a Week

The armpit is an intersection of many different muscle groups

As a result, you can’t just burn fat directly by performing a few exercises. What you can do is target those muscle groups ( Chest, Back & Shoulder Muscles ) using resistance training

Then combine it with a clean diet & cardio to burn armpit fat

Most of the time beginners perform exercises that target only specific areas of the body (Spot Reduction) As a result, even after training for months they still get minimalistic results

The thing is fat loss work in a specific way!

You can’t just simply pick one area to burn fat but you still can choose where you want to look more defined

For instance, performing lots of bicep curls will result in stronger bicep muscles, but until you lose overall body weight you won’t see definition

So, to get rid of armpit fat you need to lose overall body weight while performing toning exercises to get visible results

So, here are 7 exercises you can perform to get rid of armpit fat + Workout routine to get you started

1. Chair Dips

Chair dips (also known as tricep dips) are a great exercise for the chest muscles as well as for the triceps. Experts even claim that this exercise is the most effective workout for the tricep

Caution: Make sure that you perform this exercise properly as chair dips exert a substantial amount of stress on the anterior deltoids. So, Incorrect form can set you up for a potential injury

Pro Tips

  1. Your arms should be hip-distance apart
  2. Grip the edge of the chair firmly
  3. Your buttock should hang right over the floor
  4. Your knees should be bent
  5. Breath in while you lower your body and breath out as you push back to the starting position
  6. Lower your body until your arms form a 90-degree angle

Muscle Targeted: Triceps

Rep Range: 5-7 Reps ✘ 5 Sets

2. Chest Flys

Whether you are trying to build a bigger chest or tone your chest muscles, Chest Fly is one of those exercises you just can’t ignore especially if you spend your day at a desk job

Since Chest fly is a great chest opener & teaches scapular retraction means that this exercise will help you in reducing tightness in your upper body, in improving your posture and, will improve your range of motion

As a result, You are not just burning armpit fat, You are in a way reshaping your body

Pro Tips

  1. If you are a beginner, then use a lightweight dumbbell (3-5 pounds) like this one
  2. While performing a rep, Inhale as you lower the dumbbells
  3. Avoid dropping your arms lower than your shoulders
  4. Extend your arms to the sides in an arc motion
  5. Exhale, While pressing the dumbbells up

Muscle Targeted: Arm muscles, shoulder muscles, chest muscles

Rep Range: 10 Reps ✘ 5 Sets

3. Triceps Kickbacks

With around 88% of muscle activation, tricep kickback is one of the most effective triceps exercises

The tricep is also the largest muscle on the upper arms, targeting triceps is more of a priority if you want to lose armpit fat. Moreover, Performing this exercise will improve your upper body strength.

Pro Tips

  1. Keep your knees bent, torso parallel to the ground, spine straight
  2. Your head should be in line with your spine
  3. Your upper arms should be close to your body
  4. Exhale as you straighten your elbows
  5. Keep your upper arms still

Muscle Targeted: Triceps

Rep Range: 10-15 Reps ✘ 5 Sets

4. Skipping

Skipping is one of the easiest ways to lose weight

Even if you are not a professional rope skipper, you can still burn up to 1600 calories in just one hour

Moreover, skipping is like a full-body workout & a great alternative to traditional cardio. The best part is you don’t even have to leave your house to get your daily dose of cardio

Pro Tips

  1. Jump on the ball of your feet
  2. Your heels should not touch the ground
  3. Your elbows should be close to your hips
  4. Avoid swinging your whole arm
  5. Let your wrist do all the work,

Muscle Targeted: Glutes, abdominals, hamstrings, forearms, quadriceps, and deltoids

Rep Range: 1 minute ✘ 5 Sets

5. Superman

Superman is a bodyweight exercise that targets the lower back and glutes. The best part is that you only need 5-10 minutes every day to perform this exercise and get visible results

Pro Tips

  1. Keep your legs straight, arms stretched out
  2. Make sure that you raise your arms and legs at the same time
  3. Your arms & legs should be raised at least 10-15 cm above the ground
  4. Hold the pose for 2-5 seconds
  5. Your head should be in line with your spine

Muscle Targeted: Glutes, back Muscles, hamstrings

Rep Range: 5-10 Reps ✘ 2 Sets 

6. Lateral Arm Raises

Lateral arm raise is a great exercise to tone shoulder muscles

Since this exercise specifically targets deltoid muscles, your overall shoulder mobility will increase over time

Make sure while performing this exercise you raise and lower your arms slowly to avoid injuries (Avoid using momentum to perform reps too)

Pro Tips

  1. Use a lightweight dumbbell (3-5 lbs) or a resistance band
  2. Keep your spine straight
  3. Your head should be in line with your spine
  4. Your elbows should be slightly bent
  5. Your feet should be hip-distance apart
  6. Lower dumbbells slowly
  7. Avoid raising your arms above your shoulders
  8. Inhale as you lift the dumbbells up
  9. Exhale, as you revert back to starting position

Muscle Targeted: Deltoid

Rep Range: 5-10 Reps ✘ 5 Sets 

7. Resistance Band Rowing

Resistance band rowing is one of those exercises you just can’t avoid if you want toned arms. Moreover, You can burn up to 400-800 calories in an hour

This exercise will help you in growing and toning your muscles at the same time

Pro Tips

  1. Make sure your back & legs are straight
  2. Draw your arms back until the band meet your upper ribs forming a 90-degree angle
  3. Make sure that your moments are slow and controlled

Muscle Targeted: Upper back muscles, neck muscles, shoulder muscles, rhomboids muscles (muscles between shoulder blades)

Rep Range: 10-15 Reps ✘ 5 Sets

woman ice cream

Do I have to create a Calorie Deficit to lose armpit fat?

Here are two brutal facts about weight loss:

  1. You can’t just simply pick one area to burn fat
  2. To lose weight one must consume fewer calories than he/she can burn in a day

So, performing exercises that specifically target muscles that form the armpit is not going to help you in burning armpit fat. All it will do is tone those muscle groups

In order to lose armpit fat you need to decrease your overall body fat using a clean diet & cardio and then combine it with exercises that will help you in toning your upper body

For cardio, skipping or an hour of jog is enough!

For diet you need to create a calorie deficit

A calorie deficit is necessary because Weight Loss is 80% diet + 20% exercise. Yes, you can train harder and burn a lot of calories but mark my word, unless you make significant changes in your diet nothing will be achieved

I have trained almost 4 hours every day for around 2 months (13 March – 23 May) this year. Yet, the amount of improvement I made amounts to nothin

Creating a calorie deficit is hard & painful but it’s worth it!

All you need to do is consume fewer calories every day than you normally consume. For example, I have reduced my calorie intake to around 1500 calories per day

You can start by cutting 500 calories per day form your diet. A calorie deficit of 500 calories per day is healthy and sustainable

And to avoid nutrient deficiencies add fruits & veggies to your meals

girl eating

An average woman needs to consume around 2,000 calories per day to maintain her weight, and about 1,500 calories per day to lose one pound per week

So, by creating calorie deficit you can lose 4+ pounds per month

For some this pace may be too too slow!

If you want fast results try the keto diet

A Keto diet is a low carb diet with a moderate amount of protein. The diet works by depleting the body of its sugar reserves which result in the breakdown of fats for energy

Molecules called ketones are formed in the body as fuel

When the body burns fat, it results in weight loss. The Effectiveness of the keto diet has been proved in a lot of Studies

A study on the ketogenic diet even suggest that people who followed the keto diet lost 2.2 times more weight than people on low-calorie and low-fat diet

I have tried the keto diet & I managed to lose around 19.5 pounds. The only problem with the keto diet is that it’s very difficult to get into ketosis & stay in ketosis

Here’s how you can get into ketosis within the first 3 days & a list of foods you can consume while following the keto diet

Remember, the only way you will lose weight through keto diet is if you stay in ketosis

The best part about the keto diet is that you need to follow this diet for a month or two to lose 20+ pounds, unlike calorie deficit

To maintain ketosis stick to keto-friendly foods

Moreover, make sure that you consume an appropriate amount of micro & macronutrients to avoid nutrient deficiencies & side effects of the keto diet

The best & the fastest way to lose weight with the keto diet is under the guidance of a nutritionist. As they will help you in reaching your goals faster & without any health concerns

So, For Better results, I would recommend you to consult a doctor or a nutritionist to help you with keto diet or If you are like me and you consider visiting a nutritionist an unnecessary hassle then you can get a custom keto diet plan form here

This diet plan will also be tailored to your weight loss goals. Moreover, it will help you in avoiding nutrient deficiencies, in maintaining ketosis & preparing healthy meals

This custom diet plan will respect your food preferences too and will be created based on the expertise of certified nutritionists, personal trainers, and chefs

Remember, The Keto diet is a medical diet. Utilizing it for losing weight without the proper guidance of a health expert can put you in the risk of many diseases

Beginner Workout Routine

You need to follow this workout routine 2 times per week to burn armpit fat & get visible results

  1. 1 Minute of Skipping ✘ 5 sets
  2. Resistance Band Rowing: 10 reps ✘ 5 sets
  3. Plank: Your Maximum Hold Time/20 seconds ✘ 5 sets
  4. Superman: 10 reps ✘ 3 sets
  5. Chest Flys: 10 reps ✘ 5 sets

For fast results: + 30 minute everyday Jog

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