Armpit Fat Workout: 7 Exercises To Reduce The Bra Bulge

Bra bulge or armpit fat: that dreaded small area of fat around your upper arms and back, that makes you feel self-conscious. It’s a perfectly normal place to store a little excess body fat, and nothing to be embarrassed about, but if you want to know how to get rid of armpit fat, this workout will help.

Tighten and tone the underarm area with this armpit fat workout. All you need are some light weights, such as dumbbells or even filled water bottles, and you can work out from home.

This post contains affiliate links. This means I receive a commission if you make a purchase through my links, but this is no additional cost to you. Please read my disclaimer for more information.

What Is Armpit Fat?

Armpit fat is the accumulation of fat between your arm and your bust. It can be more noticeable when you put on a bra. For some people, it’s a really stubborn area of body fat and one of the last places they lose weight.

There are many misconceptions around spot fat reduction. It’s impossible to target one area for fat loss; instead, you need to focus on overall fat loss through a combination of cardio, strength training, and a healthy diet. This workout will help; by tightening and toning the muscles around your upper arms and upper back, you’ll say goodbye to bra bulge and hello to sexy, shapely arms!

What Causes Armpit Fat?

1. Genetics: Some people are more prone to storing body fat in the upper arms than others. If your mom had armpit fat, it could be genetic.
2. Weight Gain: The more excess weight you carry, the more likely you are to have armpit fat.
3. Ill-Fitting Bras: A poorly fitting bra will exacerbate the problem. If you wear a bra with cups that are too small, breast tissue will be pushed up under your arms.
4. Inactivity: Being inactive contributes to weight gain, and if you never work out your upper body, it can be an area where you accumulate weight.

How To Get Rid Of Armpit Fat?

1. Improve Your Diet

A healthy diet makes the biggest difference to your weight and body fat level. If you’re carrying excess weight, take a serious look at what you eat. If your plate is typically full of pizza, hamburgers, potato chips, donuts, and sugary drinks, there’s a lot of room for improvement.

Try cutting back on processed food and eating lean protein, wholegrains, vegetables, some fruit, and a little healthy fat instead. Be aware of quantities; most of us consume far too many calories a day. It’s important to match calories to your actual needs and not keep eating as if you’re still in High School.

2. Cardio

Cardio workouts are the best way to burn calories and, when combined with improving your diet, will have the biggest impact. Brisk walking, HIIT workouts, or taking up running are all great ways to get fit and burn off excess body fat. Follow one of our free walking plans or start training for a 5K. For best results, make a 30-minute cardio session part of your daily life.

3. Upper Body Workouts

Strength training to increase your muscle mass boosts your metabolism and, in turn, your daily calorie burn, helping to reduce body fat. It also prevents muscle wastage when you’re trying to lose weight. Targeting the muscles around your armpit will improve tone, helping to mask any armpit fat.

4. Wear The Correct Size Bra

Instead of squeezing into a bra that’s too small, use a professional bra-fitting service to find the right size for your shape. You’ll immediately notice a difference.

Armpit Fat Exercises: What Equipment Do I Need?

These armpit fat exercises use light weights such as dumbbells. The weight of the dumbbells depends on your current strength and on the type of exercise. It’s best to start with a low weight and increase the dumbbell weight as you get stronger; otherwise, you’re risking injury. As a beginner to strength training, a set of 4-pound weights is a good starting point. These Amazon weights are ideal.

If you don’t have any dumbbells available, a good alternative is using filled water bottles. Find ones that are easy to grip.

Workout For Armpit Fat

The Armpit Fat Workout: Start by warming up with 5-10 minutes of cardio, such as walking in place or jogging. Aim for three sets of 10 repetitions. As you get stronger, increase the number of repetitions. I typically do one set of 10, one set of 12, and one set of 15 repetitions. Try to complete the workout at least twice a week with 1-2 days of rest between workouts.

Best Exercises For Armpit Fat

1. Arm Circles

• Stand up with your feet shoulder-width apart.
• Hold your hands out parallel to the floor.
• Make small circles using your whole arms for the set number of reps.
• Repeat in the opposite direction.

2. Single Arm Dumbbell Row

• Hold a dumbbell in one hand and place the opposite knee and hand on a bench for support.
• Engage your core to stabilize and protect your spine. Make sure your back is flat, and your head is aligned with your spine.
• Pull your shoulders down and back without arching your lower back. Breathe in and drop the hand holding the dumbbell towards the floor without rotating your spine. Exhale and slowly pull the dumbbell upwards.
• Bend your elbow and push your upper arm back while keeping it close to your body. When you’re unable to lift it further, inhale, drop your arm back to the starting position, and repeat.

3. Push Ups

• Start in a high plank position with your hands flat on the floor and directly under your shoulders. Tense your shoulders, glutes, and core with your body in a straight line from head to toe.
• Bend your elbows and lower your body. Your elbows should be at 45 degrees relative to your torso. Stop just before your chest hits the ground. Push back up to your starting position and repeat.
• Work on keeping your body straight and avoid sticking your butt in the air!

Regression: You can modify the position by kneeling or by resting your forearms on a low bench to take some of the weight off your arms.

4. Bicep Curls

• Start by holding a pair of dumbbells, standing straight up with your feet slightly apart. Palms facing upwards, and keep the dumbbells away from your body.
• Bend the elbows slightly. Curl the dumbbells up as far as you can in a slow, controlled movement.
• Slowly lower the dumbbells back to the starting position and repeat.

5. Triceps Extension

• Lift the dumbbell to your shoulder and overlap both hands around the dumbbell head.
• Take a deep breath, then position the dumbbell behind your head in the starting position, with your elbows bent.
• Breathe out and lift the dumbbell using the two-handed overlap grip, straightening the elbows and reaching as high as possible.
• Return to the starting position and repeat.

6. Deltoid Lateral Raise

• Pick up the dumbbells with a neutral grip (palms facing in).
• Breathe in and exhale as you raise the weights to shoulder height, keeping the elbows slightly bent.
• Slowly lower the dumbbells to the starting position and repeat.

7. Dumbbell Front Raise

• Pick up your dumbbells, palms facing in, and stand with your legs shoulder-width apart.
• Inhale, engage your core, and exhale, raising your arms away from your body, keeping your elbows slightly bent.
• Keep raising your arms until they’re parallel to the floor, then slowly lower to the starting position and repeat.

I'd love you to share my post!