Last Updated on March 7, 2024
Do you have armpit fat? So many of my clients do and report it as being a huge insecurity. That’s why I’m sharing a workout for armpit fat and tips to lose fat.
First things first, it’s impossible to spot reduce fat in one area. So targeting fat loss in specific areas like the armpits, is a common misconception.
Fat loss generally occurs throughout the body with a combination of cardio exercise, strength training, and a healthy diet. However, it is possible to target the muscles around and near the armpit area to help improve muscle tone and overall appearance. Plus, strength training exercises boost metabolism which makes it even easier to burn fat all over… including fat from the armpits.
Since armpit fat is typically stubborn compared to other areas it’s best to do cardio daily.
For stubborn fat, I recommend doing at least 30 minutes of moderate-intensity cardiovascular exercise 5-7 days of the week.
This can include activities like brisk walking, jogging, cycling, swimming, or using cardio machines at the gym. Cardio will help burn calories and promote overall fat loss in the body.
Next. do the following armpit workout. To be able to see a difference in armpit fat you need to train all of the muscles that connect to the shoulder joint including the shoulders, triceps, chest, and lats.
The exercises in this workout help target all of the muscles in the armpit area. Remember you can’t out-exercise a bad diet so proper nutrition is key for results. So if you need help with a meal plan I recommend eating for your unique metabolic type. Different people have their own unique nutrition requirements… and when you eat for your unique metabolic needs you can burn fat three times faster. (Take my Metabolic Type Quiz and Training to learn more.)
Arm Pit Workout Instructions
- Start by warming up with some 5-10 minutes of cardio. Walk at a brisk pace or jog in place.
- This armpit workout has 8 exercises.
- Do each exercise 15 times each to complete one set.
- Do 3 full sets to complete the workout for armpit fat.
- After you’re done, cool down with upper body stretches.
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Best Exercises for Armpit Fat
IN AND OUT EXTENSIONS
Stand holding your dumbbells down in front of you. This is your start position. Lift your arms up in front of you, then immediately out to the side. Reverse the movement, bringing your arms together and then back down to the start position to complete one rep.
CHEST PRESS
Lie down on a stability ball (or bench) with a dumbbell in each hand hovering above and close to your armpits. This is your start position. Exhale as you push the dumbbells up. Hold for a second and then inhale and slowly lower the weight back down to the start position to complete one rep.
AROUND THE WORLDS
Stand with dumbbells in each hand down in front of your legs with palms facing away from you. This is your start position. Exhale and lift your arms out to the sides, and upward until they’re overhead. Inhale as you return the weights back down to the start position to complete one rep.
CHEST FLY
Lie on a stability ball (or bench) with a dumbbell in each hand. Lift your arms straight up over your chest, with a slight bend in your elbows. This is your start position. Keeping a slight bend in your elbows lower your arms out to the side in a wide arc until you feel a stretch on your chest. Pause then return your arms back to the start position, to complete one rep.
UPRIGHT ROWS
Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.
TROUBLE U’s
Stand holding dumbbells. Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up. This is your start position. Exhale and rotate the weights down until your knuckles are facing the ground. Next, kick your hands out to the side. Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.
CHICKEN WINGS
Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height. Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.
DIAMOND PUSHUP
Get on your hands and knees with your index fingers and thumbs forming a diamond shape on the floor. Bend your elbows to lower your chest to the floor. Make sure your elbows stay out to the side as your chest gets closer to the floor. Exhale as you push back up into the start position to complete one rep. Tip: Don’t arch or sag your lower back.
That’s it! For the best results do this workout once a week as part of a complete weight training and cardio program. Remember, nutrition is important to reduce body fat, it’s best to eat for your unique metabolic type. Take my Metabolic Type Quiz & Training to learn more.
I hope you enjoyed this workout! It really works, if you work it. So work it. The results are so worth it!
xo
Your Coach & Biggest Cheerleader,
