How to Reduce Armpit Fat: 6 Seated Exercises to Tone Your Armpits

If underarm fat is keeping you from wearing your favorite sleeveless or off-the-shoulder dresses, first of all, don’t feel discouraged. Own your appearance, and if it makes you feel self-conscious, make a conscious effort to tone it up. While spot reduction is a myth, overall weight loss can go a long way. However, doing specific exercises to reduce underarm fat can be helpful. If push-ups and mountain climbers aren’t your thing, try seated exercises for underarm fat.

What is armpit fat?

Armpit fat, also called axillary fat or underarm fat, is usually located between the breasts and the armpit. It is simply extra folds of fat that can give a flabby appearance.

There are several factors that can lead a person to accumulate fat under the armpits.

1. Genetics

Your genes play a major role in determining your body shape. According to a study published in the Life and Biological Science Journal, researchers found that dozens of genetic factors can influence where you store fat. The study also found that fat storage and distribution in people with a vulva are more likely to be influenced by heredity than in people with a penis. If you have close relatives with armpit fat, you may have acquired the same trait.

2. Incorrect posture

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

3. Weight gain

You may accumulate fat in or under your armpits if you are overweight. Genetics play a role in where excess fat is stored. If you are overweight, subcutaneous fat may accumulate under your armpits. Weight gain can also increase the space under your armpits and breasts.

Read also: Noticed a Lump Under Your Armpit? Don’t Ignore It, Warns Your Doctor

6 Exercises To Reduce Armpit Fat

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

1. Tricep Dips

• Sit on the edge of a sturdy chair, gripping the edge with your hands, at hip height.
• Keep your feet flat on the floor and slide your butt off the edge of the chair.
• Lower your body by bending your elbows until they form a 90-degree angle, then push yourself back up.
• Repeat 10-15 times.

2. Seated bicep curl

• Sit on a chair with your feet flat on the floor and hold a dumbbell in each hand, at your sides, with your palms facing forward.
• Keeping your elbows close to your body, lift the weights toward your shoulders, then lower them again.
• The goal is to do 12-15 reps.

3. Chair Tricep Extensions

• Sit on a chair with your back straight and your feet flat on the floor.
• Hold a dumbbell in both hands above your head, with your arms fully extended.
• Keeping your elbows close to your ears, lower the dumbbell behind your head by bending your elbows.
• Extend your arms to return to the starting position.
• Try doing 10-12 reps.

4. Seated shoulder press

• Sit on a chair with your feet flat on the floor.
• Hold a dumbbell in each hand, at shoulder height, with palms facing forward.
• Lift the dumbbells up to your shoulders and push them up there until your arms are fully extended.
• Perform 10-12 reps.

5. Seated Reverse Fly

• Sit on a chair with your feet flat on the floor and hold a dumbbell in each hand.
• Bend forward at the waist, keeping your back straight.
• Bending your elbows slightly, lift your arms out to the sides until they are parallel to the floor, then lower them back down.
• Perform 10-12 reps.

6. Seated arm wrist

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

7. Seated Lateral Raise

• Sit on a chair with your back straight, your feet flat on the floor, and a dumbbell in each hand, at your sides.
• Keeping your elbows slightly bent, lift your arms out to the sides until they are parallel to the floor.
• Slowly lower them back down.
• The goal is to do 12-15 reps.

8. Seated Arm Circles

• Sit on a chair, with your back straight and your feet flat on the floor.
• Raise your arms to shoulder height and extend them out to your sides.
• Move your arms in small circles clockwise and counterclockwise.

Things to keep in mind

Remember to maintain proper form and breathing during each exercise. Try to perform these exercises at least three times a 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 first or consider any ongoing medical conditions before making any changes to your workout routine.