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Author: Natalie Ng|1 April 2025
If you’re wondering how to lose armpit fat, you’re not alone. Many people notice extra fat or skin in this area, especially when wearing fitted clothing. This can be due to body fat, excess breast tissue, weight gain, or even genetics. Armpit fat isn’t always about weight—it can also be influenced by hormonal changes, muscle mass, or even axillary breast tissue. Some people naturally store more fat in the breast and armpit area, while others may see changes due to aging or fluctuations in body weight. While exercise and diet play a role in reducing fat, stubborn underarm fat doesn’t always go away with weight loss alone. In some cases, medical attention may be needed to address underlying causes. No worries, There are ways to tone up and feel more confident—no matter where you’re starting from, keep reading to discover!
1
Causes of Armpit Fat
Armpit fat isn’t just about weight gain—it’s influenced by multiple factors, including genetics, hormones, and overall body composition. Some people naturally store more fat in the breast and armpit area, while others may notice changes due to aging, posture, or muscle tone. Understanding these causes can help in finding the right approach to reduce armpit fat effectively.
1. Genetics and Fat Distribution
Where your body stores fat is largely determined by genetics. Some people are more likely to develop excess fat in the underarm area, even if they have a healthy body weight. If family members have similar fat distribution, it’s likely hereditary.
2. Hormonal Changes
Hormones play a big role in fat storage, especially for women. Pregnancy, menopause, and menstrual cycles can all cause hormonal shifts that lead to increased fat in the breast and armpit area. In some cases, excess breast tissue or axillary breast tissue extends into the armpit, making the area appear larger.
3. Body Fat Percentage
The higher your body fat percentage, the more likely you are to have visible armpit fat. Even with a slim build, stubborn fat deposits can remain in specific areas like the underarm. This is because the body naturally holds onto subcutaneous fat in certain spots more than others.
4. Poor Posture and Weak Muscles
Poor posture can make armpit fat more noticeable. Slouching or rounding the shoulders can push excess fat or skin forward, creating the appearance of a larger underarm area. Weak upper body muscles, especially in the shoulders and chest, can also contribute to a less toned look.
2
Common Myths About Underarm Fat Loss
Many people try to get rid of armpit fat with quick fixes, but there’s a lot of misinformation about how fat loss actually works. Some believe certain exercises will directly burn fat in the underarm area, while others think supplements or creams can help. The reality is that armpit fat is influenced by genetics, hormones, and overall body fat percentage. Understanding the truth behind these myths can help you set realistic expectations and focus on what actually works.
Myth 1: You Can Spot-Reduce Fat
One of the biggest misconceptions about fat loss is the idea of "spot reduction." This is the belief that working out a specific area will burn fat from that exact spot. Many people try to lose armpit fat by doing endless arm and chest exercises, hoping to shrink the fat around the underarm area.
The Truth: Fat Loss Happens Across the Entire Body
Your body doesn’t burn fat in just one place—it loses fat gradually from all over. The areas where you lose fat first or last are determined by genetics and hormones. While strength training can build muscle in the upper body, it won’t directly burn fat from the underarm. To reduce armpit fat, you need to lower overall body fat through a combination of diet, cardio, and resistance training.
Myth 2: Arm Workouts Alone Will Get Rid of Armpit Fat
Another common belief is that doing exercises like push-ups, chest presses, or triceps dips will eliminate underarm fat. While these movements help build muscle in the upper arms and chest, they won’t automatically burn the fat covering those muscles.
The Truth: A Full-Body Approach is Needed
Strength training is important, but it needs to be combined with fat-burning exercises and a healthy diet. Cardio workouts like running, cycling, or HIIT (high-intensity interval training) help burn calories and promote weight loss. Since your body decides where to lose fat, focusing only on arm exercises won’t guarantee that armpit fat disappears.
Myth 3: Supplements and Creams Can Burn Fat in the Armpit Area
There are countless supplements, lotions, and fat-burning creams marketed as "targeted fat loss solutions." Many claim to help reduce fat in specific areas, including the underarm.
The Truth: No Pill or Cream Can Target a Specific Fat Area
There is no scientific evidence that any supplement or cream can remove fat from a particular part of the body. Some products may temporarily tighten the skin or reduce bloating, making the area look slimmer, but they won’t burn fat. Sustainable fat loss requires consistent exercise and a well-balanced diet.
Myth 4: Genetics Don’t Play a Role
Many people believe that armpit fat is purely a result of weight gain and that anyone can get rid of it with enough effort. However, genetics influence where fat is stored and how easily it is lost.
The Truth: Some People Naturally Store Fat in the Underarm Area
For some people, the armpit area is one of the last places their body loses fat, even when they are at a healthy weight. Others may have excess breast tissue or axillary breast tissue, which can make the underarm area appear larger. While fat loss can help reduce this, some cases may require medical attention, especially if the area is due to breast tissue rather than fat.
Myth 5: Rapid Weight Loss is the Best Solution
Some believe that crash diets or extreme calorie restrictions will quickly shrink underarm fat. While quick weight loss may lead to a temporary change, it often causes muscle loss and sagging skin.
The Truth: Slow and Steady Weight Loss is More Effective
Healthy fat loss takes time. Losing weight too quickly can leave behind excess skin, especially in areas like the underarms. A gradual approach that combines strength training, proper nutrition, and overall fat reduction is the best way to see lasting changes.
3
Get Rid of Armpit Fat With These Moves
Reducing armpit fat isn’t just about losing weight—it’s about strengthening the muscles around the underarm area while lowering overall body fat. A combination of strength training and fat-burning exercises can help tone the upper arms, chest, and shoulders, improving the appearance of this area. The key is to focus on movements that build muscle while also promoting fat loss.
Compound Upper Body Exercises
Compound exercises work multiple muscle groups at once, making them the most effective for burning fat and building strength. These exercises engage the chest, shoulders, and arms, helping to create a more toned and defined look.
Push Exercises: Strengthening the Chest and Shoulders
Pushing movements target the muscles in the chest, shoulders, and triceps, which help improve the shape of the upper body. Some of the best push exercises include:
- Push-ups – Strengthen the chest, shoulders, and arms while engaging the core.
- Bench Press – Works the chest and triceps, with an incline variation activating the upper chest and armpit area.
- Overhead Press – Engages the shoulders, upper chest, and triceps, promoting overall upper body strength.
Pull Exercises: Defining the Back and Arms
Pulling exercises target the back and biceps, which support the muscles around the underarm area. These movements also help improve posture, making armpit fat less noticeable. Some effective pull exercises include:
- Pull-ups – Strengthen the upper back and arms, helping to tone the area near the armpits.
- Bent-over Rows – Build back and shoulder strength, improving overall upper body definition.
- Lat Pulldowns – Target the upper back and arms, assisting in creating a sculpted look.
Isolation Arm and Shoulder Exercises
Once you’ve built a foundation with compound movements, isolation exercises can help target specific muscles for better definition. While these won’t directly burn fat, they can help shape and tone the arms, making the underarm area look firmer.
Triceps and Biceps Workouts
- Triceps Dips – Focus on the back of the arms, reducing the look of excess fat.
- Overhead Triceps Extensions – Strengthen the triceps and improve arm tone.
- Hammer Curls – Work the biceps and forearms, enhancing overall arm shape.
Shoulder Exercises
- Lateral Raises – Strengthen the shoulder muscles, improving upper body balance.
- Front Raises – Target the front of the shoulders, helping define the area around the armpit.
- Face Pulls – Engage the rear shoulders and upper back, improving posture and reducing the appearance of sagging skin.
4
Enhance the Effects With HIIT
Strength training is essential for toning the upper body, but adding High-Intensity Interval Training (HIIT) can help burn fat more efficiently. HIIT workouts combine short bursts of intense exercise with brief rest periods, pushing the body to burn more calories in less time. This type of training boosts metabolism, making it one of the most effective ways to lose armpit fat and reduce overall body fat.
How HIIT Helps Burn Fat
HIIT is known for its ability to burn a high number of calories in a short amount of time. Unlike steady-state cardio, which keeps your heart rate constant, HIIT spikes it quickly, forcing the body to work harder. This creates an afterburn effect, known as excess post-exercise oxygen consumption (EPOC), where your body continues burning calories even after the workout ends.
HIIT and Armpit Fat Reduction
- Burns More Calories in Less Time – A HIIT workout can burn as many calories in 30 minutes as a longer, moderate-intensity session.
- Targets Stubborn Fat Areas – While you can’t spot-reduce fat, HIIT helps lower overall body fat, including in the underarm area.
- Boosts Metabolism – HIIT increases fat oxidation, helping your body burn more fat throughout the day.
Effective HIIT Exercises for Upper Body Fat
A good HIIT workout should include full-body movements that engage the arms, shoulders, and chest while also raising the heart rate. Some of the best exercises include:
- Jump Squats – Engages the legs and core while keeping the heart rate up.
- Burpees – A full-body movement that strengthens the chest, arms, and legs while burning fat.
- Mountain Climbers – Targets the shoulders, arms, and core while improving endurance.
- Push-Up to Plank – Strengthens the upper body while keeping the metabolism high.
How Often Should You Do HIIT?
To maximize fat loss and build strength, aim for 3-4 HIIT sessions per week, each lasting around 20-30 minutes. Consistency is key—regular HIIT workouts can lead to a noticeable reduction in body fat over time.
Combining HIIT with strength training can help you burn fat faster while improving muscle definition. In the next section, we’ll look at how diet plays a role in reducing armpit fat and achieving long-term results.
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5
Nutrition Strategies to Reduce Upper Body Fat
Exercise alone isn’t enough to reduce armpit fat—what you eat plays a major role in fat loss. The right nutrition plan helps lower body fat while preserving muscle mass, which improves overall body composition. By focusing on whole foods, maintaining a calorie deficit, and balancing macronutrients, you can support fat loss in the underarm area and throughout your body.
1. Maintain a Healthy Calorie Deficit
To lose weight, your body needs to burn more calories than it consumes. A moderate calorie deficit of 300-500 calories per day is ideal for steady fat loss without sacrificing muscle mass.
2. Maintain a Small Deficit
- Prevents muscle loss – A slow and steady approach helps preserve muscle while reducing excess fat.
- Avoids metabolic slowdowns – Extreme dieting can cause your metabolism to drop, making it harder to lose weight.
- Supports long-term weight loss – Small, consistent changes lead to sustainable results.
3. Prioritize Protein to Maintain Muscle
Eating enough protein helps maintain muscle mass while promoting fat loss. Aim for 1.2-1.7g of protein per kilogram of body weight to support muscle recovery and prevent loss during a calorie deficit.
Best Protein Sources
- Lean meats – Chicken, turkey, and lean beef provide high-quality protein.
- Fish – Salmon and tuna offer protein along with healthy fats.
- Eggs – A great source of protein and essential amino acids.
- Plant-based options – Lentils, chickpeas, and tofu work for vegetarian diets.
4. Balance Carbohydrates and Fats
Carbs and fats both play a role in maintaining energy levels and supporting fat loss. The key is choosing the right types and amounts to fuel your workouts while staying in a calorie deficit.
- Keep carbs at 30-35% of daily intake on regular days to maintain energy.
- Increase to 50% on refeed days to prevent plateaus and keep metabolism active.
- Choose complex carbs like whole grains, fruits, and vegetables to stay full longer.
- Opt for healthy fats from avocados, nuts, and olive oil to support overall health.
5. Eat Foods Rich In Fiber
Fiber-rich foods and probiotics play a role in weight regulation by improving digestion and keeping hunger in check.
Foods That Help
- High-fiber foods – Whole grains, beans, vegetables, and fruits help control appetite.
- Probiotic sources – Yogurt, kimchi, and sauerkraut support gut health, which is linked to fat metabolism.
6
Improve Your Posture for a More Toned Appearance
Posture affects how your upper body looks and how fat is distributed. Poor posture, especially rounded shoulders and a forward head position, can make the underarm area appear larger than it actually is. This happens because slouching pushes skin, muscle, and fat forward, creating a more pronounced fold near the armpits. Maintaining good posture not only improves your overall appearance but also strengthens the muscles that support a toned and balanced upper body.
Fixing posture doesn’t directly burn armpit fat, but it helps improve muscle definition and prevents poor alignment that can lead to fat accumulation in the chest and underarm area. By making small adjustments throughout the day and incorporating specific exercises, you can enhance the way your upper body looks and functions.
1. Keep Your Shoulders Back and Chest Lifted
Many people naturally round their shoulders forward due to prolonged sitting, looking at screens, or poor muscle balance. This posture makes the underarm area appear bulkier and can contribute to tightness in the chest. To correct this:
- Stand with your shoulder blades pulled slightly back and your chest lifted, rather than caving inward.
- Imagine a straight line from your ears to your shoulders and hips, keeping your spine neutral.
- When sitting, avoid hunching over by using a chair with good lumbar support or placing a small pillow behind your lower back.
2. Engage Your Core Muscles
Your core muscles play a vital role in maintaining proper posture. A weak core leads to slouching, which affects the way fat is distributed in the upper body. By keeping your core engaged, you naturally hold your body upright, reducing the chance of poor posture making armpit fat more visible.
How to engage your core throughout the day:
- When sitting or standing, draw your belly button in slightly toward your spine to activate deep core muscles.
- Perform planks and dead bugs regularly to strengthen the muscles that support posture.
- Avoid leaning too far forward or backward—your spine should feel naturally aligned rather than forced.
3. Strengthen Your Upper Back
A weak upper back contributes to poor posture by allowing the shoulders to round forward. Strengthening the muscles in this area can pull the shoulders back into a better position, improving overall posture and making the underarm area appear firmer.
Exercises that help:
- Seated or Bent-Over Rows – Strengthens the upper back and improves shoulder alignment.
- Band Pull-Aparts – Engages the rear shoulders and upper back, helping to counteract the effects of slouching.
- Reverse Flys – Targets the muscles around the shoulder blades, improving posture and reducing the appearance of underarm fat.
4. Stretch Tight Chest Muscles
If your shoulders tend to roll forward, tight chest muscles could be to blame. When the chest muscles become shortened, they pull the shoulders inward, compressing the underarm area and making fat more prominent. Stretching the chest can open up the front of the body, allowing for better posture.
Simple stretches to include daily:
- Doorway Stretch – Stand in a doorway with your hands at shoulder height, step forward slightly, and feel the stretch across your chest.
- Chest Openers – Clasp your hands behind your back and gently lift them while opening your chest.
- Foam Rolling – Rolling out the chest muscles can help release tightness and improve flexibility.
5. Take Posture Breaks
If you spend long hours sitting, it’s easy to develop bad posture without realizing it. Taking small breaks throughout the day to adjust your alignment can prevent stiffness and poor positioning that leads to an exaggerated appearance of underarm fat.
Ways to incorporate posture breaks:
- Set a reminder every hour to stand up, stretch, and reset your posture.
- When using a phone or computer, keep your screen at eye level to avoid hunching over.
- Practice shoulder rolls and neck stretches throughout the day to relieve tension and maintain good alignment.
While improving posture won’t remove armpit fat, it can make a big difference in how your upper body looks. A straight, balanced posture distributes fat more evenly, making the underarm area appear smoother and more toned. Combined with exercise and a healthy lifestyle, better posture enhances muscle definition and supports long-term fat loss.
7
What You Can Do In Your Daily Life
Reducing armpit fat isn’t just about exercise and diet—your daily habits play a huge role in how your body stores and burns fat. Small lifestyle adjustments can help you maintain a healthy body weight, improve muscle tone, and create a more sculpted appearance in the underarm area.
Reduce Stress
Stress impacts weight gain and fat storage, especially in the upper body. When you're under chronic stress, your body produces more cortisol, a hormone linked to fat retention, particularly in the chest and underarm area. High cortisol levels can also increase cravings for sugary and high-fat foods, making it harder to maintain a healthy weight.
Simple Ways to Reduce Stress
- Practice deep breathing or meditation – Helps lower cortisol and promotes relaxation.
- Stay active – Walking, yoga, or strength training can improve mood and reduce stress-related weight gain.
- Prioritize self-care – Take time for activities you enjoy, like reading, listening to music, or spending time outdoors.
- Improve your sleep habits – Poor sleep increases stress and makes it harder to lose weight.
By managing stress, you can reduce the likelihood of storing excess fat in the armpit area and improve overall body composition.
Get Enough Sleep
Lack of sleep can make it harder to lose fat and easier to gain weight. When you don’t get enough rest, your body produces more ghrelin (the hunger hormone) and less leptin (the hormone that signals fullness). This imbalance leads to increased cravings, overeating, and fat accumulation. Sleep also plays a role in muscle recovery and metabolism, which are both important for reducing armpit fat.
Tips for Better Sleep
- Aim for 7-9 hours per night – Supports healthy metabolism and fat loss.
- Keep a consistent sleep schedule – Going to bed and waking up at the same time helps regulate hormones.
- Limit screen time before bed – The blue light from phones and tablets can interfere with melatonin production, making it harder to fall asleep.
- Create a relaxing bedtime routine – Stretching, reading, or taking a warm bath can signal your body that it’s time to wind down.
- Avoid caffeine and heavy meals before bed – These can disrupt sleep and negatively affect metabolism.
Stay Hydrated
Drinking enough water is essential for fat loss. Dehydration can slow metabolism, making it harder for your body to burn calories efficiently. Proper hydration also helps flush out toxins, improves digestion, and prevents water retention, which can affect how the underarm area looks.
How Much Water Do You Need?
- Drink at least 2-3 liters per day – More if you exercise regularly or live in a hot climate.
- Start your day with water – Drinking a glass first thing in the morning helps wake up your metabolism.
- Replace sugary drinks with water – Cutting back on soda and juice can significantly reduce excess calorie intake.
- Eat hydrating foods – Fruits and vegetables like cucumbers, watermelon, and oranges help keep your body hydrated.
8
Struggling With Stubborn Armpit Fat? Here’s How S6 Body Sculpting Can Help
No matter how many push-ups or tricep dips you do, armpit fat can be tough to get rid of. Sometimes, even a healthy diet and regular workouts just aren’t enough to target that area. If you’re looking for a faster, non-invasive way to slim down and sculpt your upper body, S6 Body Sculpting Treatment might be exactly what you need.
This advanced treatment is designed for spot reduction, meaning it directly targets problem areas like the underarm, upper arms, and surrounding breast tissue—places where fat tends to stick around, no matter what you do.
How Does S6 Body Sculpting Work?
Unlike weight loss programs that shrink fat cells without eliminating them, S6 Body Sculpting Treatment actually destroys fat cells permanently—so they don’t come back. Here’s how it works:
1. Personalized Treatment Plan – A body consultant assesses your fat distribution and designs a plan tailored to your needs.
2. Bio-Laser Breakdown – A bio-laser penetrates subcutaneous fat, breaking down fat cells and turning them into fatty acids.
3. Vacuum Suction for Fat Removal – Gentle suction and massage stimulate lymphatic drainage, helping your body naturally flush out the broken-down fat.
It’s quick, painless, and requires zero recovery time—so you can go right back to your daily routine without missing a beat.
Why Choose S6 Body Sculpting for Armpit Fat?
1. No More Guesswork—This Actually Works
Spot reduction through exercise alone isn’t possible, but this treatment is specifically designed to target stubborn fat in the underarm area, upper arms, and chest.
2. Painless & Non-Invasive
Forget about needles, surgery, or downtime. S6 Body Sculpting is 100% non-invasive and completely painless. You’ll feel a slight warming sensation, but no discomfort.
3. Permanent Fat Reduction
Unlike temporary weight loss that can come back, this treatment destroys fat cells for good. As long as you maintain a balanced lifestyle, the fat won’t return.
4. No Recovery Time Needed
You can go back to work, hit the gym, or grab lunch with friends immediately after the session. There’s no swelling, no bruising, and no waiting around to heal.
5. Works on Multiple Areas
In addition to armpit fat, this treatment can also help slim your waist, belly, arms, thighs, calves, above the knees, and underneath the buttocks—so you can contour your entire body effortlessly.
What to Expect After the Treatment?
- You’ll start seeing results – Many people notice a difference after just one session, with continued improvement over time.
- Fat cells won’t come back – Once they’re gone, they’re gone—unlike dieting, where fat cells only shrink.
- No drastic diet or extreme workouts required – While a healthy lifestyle helps maintain results, there’s no need to overhaul your entire routine.
Getting rid of underarm fat doesn’t have to be frustrating. S6 Body Sculpting Treatment gives you a simple, effective way to achieve a slimmer, more sculpted look—without surgery or downtime. Ready to see the difference?
FAQ
How Long Does It Typically Take to See Noticeable Results in Armpit Fat Reduction?
You'll typically see initial changes in armpit fat within 6-8 weeks through consistent exercise and proper diet, though individual results vary based on your starting point and commitment level. If you opt for non-invasive procedures like CoolSculpting, you can expect visible results in 3-4 weeks, with best outcomes showing at 3 months. Natural methods require sustained effort, while procedures offer faster, though costlier, results.
Can Breast-Feeding or Hormonal Changes Affect the Accumulation of Armpit Fat?
Like a hormonal roller coaster, your body's natural cycles can substantially impact fat distribution, including in your armpit area. During pregnancy and breastfeeding, your body undergoes substantial hormonal changes that can increase axillary breast tissue and fat deposits. You'll notice fluctuations during your menstrual cycle, and later in life, menopause can affect how your body stores fat in the upper body region, including your armpits.
Does Shaving or Hair Removal Methods Influence How Armpit Fat Appears?
Hair removal methods can influence how your armpit fat appears through their effects on skin texture and visual perception. When you opt for laser hair removal or waxing, you'll achieve smoother skin that may create a more uniform surface, potentially minimizing the appearance of fatty tissue. Additionally, removing hair reduces sweat retention and improves deodorant effectiveness, which can make you feel more confident about the area's appearance in various clothing choices.
Are There Specific Supplements That Can Help Target Underarm Fat Specifically?
Just like you can't choose which branches of a tree lose their leaves first, you can't target specific body areas with supplements. While fat-burning supplements containing ingredients like green tea extract and caffeine may support overall fat loss, they won't specifically reduce underarm fat. You'll need to focus on creating a caloric deficit through diet and exercise, as supplements can only complement these efforts, not replace them.
Can Lymphatic Massage Techniques Help Reduce the Appearance of Armpit Fat?
Lymphatic massage techniques can help reduce the appearance of armpit fat by improving circulation and encouraging lymphatic drainage in the area. While you won't lose fat directly through massage, these techniques can decrease fluid retention, reduce puffiness, and enhance the overall appearance of your underarm region. You'll get the best results by combining regular lymphatic massage with proper diet and exercise for thorough fat reduction.
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S6 Body Sculpting Treatment
1 Minute Self-Registration
Date should not be before minimal date
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