How to reduce armpit fat: 6 sitting exercises to tone your underarms

Want to reduce armpit fat without doing pushups and mountain climbers? Check out these effective sitting exercises to tone your underarms.

Woman working to reduce armpit fat — You can reduce armpit fat with the right diet, lifestyle and exercises. Image courtesy: Freepik

Written by: Shruti Bhattacharya

Updated On: 17 Apr 2024, 09:12 pm IST

Inputs from

Yash Agarwal

Fitness

If armpit fat keeps you away from wearing your favourite sleeveless or off-shoulder dresses, first of all don’t feel disheartened. Own the way you look, and if it makes you feel uncomfortable, make a conscious effort to tone it up. While spot reduction is a myth, overall weight loss may help a great deal. Still, doing specific exercises to reduce armpit fat may be helpful. If pushups and mountain climbers are not your cup of tea, try sitting exercises for underarm fat.

What is armpit fat?

Armpit fat, also called axillary fat or underarm fat, is typically located between the breast and underarm. It is simply extra folds of fat that may give a flabby appearance.

There are several factors why a person may develop armpit fat.

1. Genetics

Your genes play a major role in determining your body features. According to a study published in Life and Biological Science Journal, researchers discovered that dozens of genetic factors may influence where you store fat. This study also discovered that fat buildup and distribution in people with a vulva are more likely to be influenced by heredity than in people with penis. If you have close family members with armpit fat, you may have acquired the same characteristic.

2. Poor posture

Bad posture may not be the direct cause of armpit fat. However, a forward-rolling shoulder posture can make it more noticeable. The appearance of underarm fat can be reduced by sitting and standing upright.

3. Weight gain

You may accumulate fat in or under your armpits if you are overweight. Genetics plays a major role in where extra fat is deposited. If you are overweight, subcutaneous fat may collect in your underarms. Gaining weight can also enlarge the space under your arms and breasts.

Also read: Notice an armpit lump? Do not ignore it, warns doctor

Woman with underarm fat — Armpit fat may be caused due to genetics and even weight gain. Image courtesy: Freepik

6 exercises to reduce armpit fat

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

1. Tricep dips

Sit on the edge of a sturdy chair with your hands gripping the edge next to your hips.
Keep 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 back up.
Repeat 10-15 times.

2. Seated bicep curl

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

3. Chair tricep extensions

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

Chair dip exercise for armpit fat — Chair triceps can be helpful to tone your underarms. Image courtesy: Adobe Stock

4. Seated shoulder press

Sit on a chair with your feet flat on the floor.
Hold a dumbbell with the palms facing forward in each hand at shoulder height.
Raise the dumbbells to your shoulders and press them there until your arms are completely stretched.
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 back down.
Do 10-12 reps.

6. Seated arm pulse

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

7. Seated lateral raise

Sit upright on a chair with your feet flat on the floor and a dumbbell in each hand by your sides.
Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor.
Slowly lower them back down.
Aim for 12-15 reps.

8. Seated arm circles

Sit in a chair, back upright, and feet flat on the floor.
Raise your arms shoulder-high and out to the sides.
With your arms, move them in little clockwise and anticlockwise circles.

Things to keep in mind

Remember to maintain proper form and breathe throughout each exercise. Aim to perform these exercises at least three times per 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 incorporate into your fitness routine. But it is important to consult a fitness professional before or consider any ongoing medical condition before making any changes to the way you workout.