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5 Exercises to Get Rid of Underarm Fat

Updated on September 19, 2013

Do You Have Underarm Fat?

Do you have an area of flab under your arms that seems to wiggle and jiggle every time you wave your hand? If yes, then it’s positive: You have underarm fat! Bingo wings, bat wings, underarm fat or however you want to call it can be troublesome and embarrassing. It is more common among women compared to men. People experience this problem when they are in their 40s. Underarm fat is also often a sign that you are overweight.

What people with this problem should understand is that there is no real secret on how to lose underarm fat. Similar to toning other body parts, what you should do is to focus on two things: a healthy diet and a regular workout routine. Read on to learn various exercises you can try to help get rid of underarm fat fast as well as tips on how your daily diet should be like.


Work your whole body!
Work your whole body! | Source

Spot Reduction is a Myth

In case you do not know, spot reduction refers to the belief that fat can be reduced through targeting a specific area of the body. One popular example is doing abdominal exercises to reduce belly fat. However, many studies have been conducted regarding this matter and it has been proven that there is no such thing as spot reduction. To lose belly fat, you need to reduce your overall body fat through exercises that target your whole body coupled with a healthy and balanced diet.

It does not go any different when it comes to getting rid of underarm fat. Sure, exercises for your arms are recommended but that is to tone the muscles, not really to burn fat. Now, keep in mind that you should incorporate exercise into your daily life. Exercising just when you feel like it won’t get the job done. It is recommended to engage in a weight training program and do some cardiovascular exercises to burn fat and help you lose weight.

The following are simple exercises for underarm fat you can do at home. Do these three times a week on non-consecutive days. Remember, you are targeting your whole body, not just your arms.


5 Exercises to Get Rid of Underarm Fat Fast

1. Squats

Squat is king. This exercise works out your whole body. Start with a standing position with your feet two to three feet apart. Raise your arms forward. Lower yourself by bending your knees while maintaining the natural arch of your back. Once your butt goes below your knees, lift yourself upwards. Do this for 3 sets, 10 reps with 15-30 seconds of rest.

2. Push ups

Push ups are great for the shoulders, chest, and arms. Push ups are usually done with the palms facing down on the floor at shoulder width apart. Your feet should be together and keep your back and butt tight. Lower yourself down until your chest almost touches the floor then raise yourself up. Do this for 3 sets, 10 reps with 15-30 seconds of rest.

Girls gotta love dumbbells!
Girls gotta love dumbbells! | Source

3. Triceps dips

As the name suggests, this exercise targets your triceps. Start by sitting on a bench then grip it with your hands on either side of the butt. While keeping your feet flat on the floor, slide your butt off the bench. Lower yourself down until your elbows form a 90⁰ angle, and then raise yourself back up. Do this for 3 sets, 10 reps with 15-30 seconds of rest.

4. Overhead Triceps Extensions

Hold a dumbbell and sit in a chair. Keep your back straight throughout the exercise. Lift the dumbbell over your head, and then bend your elbow so that the weight ends up behind your head. Press the elbows up until your elbows are straight again. Do this for 3 sets, 10 reps with 15-30 seconds of rest.

5. Cardiovascular/Aerobic Exercises

Biking, walking, jogging, running, and aerobics classes are great for improving cardiovascular health and reducing body fat. It is recommended to have some form of cardiovascular exercise every day. This does not mean you need to run a couple of miles every morning. A simple walk in the park for 15 minutes already helps a lot.


The Other Part of the Equation: Healthy Diet

Exercise alone won’t help you get rid of underarm fat. Another important factor is your daily diet. If you want to lose weight, or underarm fat in this case, you should understand the concept of caloric deficit. This simply means that you have to burn more calories than you consume. So make sure you watch what you eat and keep count of the calories you take in every day.

It is highly recommended to include fruits and vegetables in your diet. Also avoid oily and fatty foods. Lean meat, nuts, and whole grains are also great additions for your daily diet. Don’t forget to drink plenty of fluids to keep yourself hydrated.

Just remember that by eating healthy, you increase your chances of losing weight which means those underarm fat will also vanish. A healthy diet plus a regular workout routine make the perfect recipe to get rid of underarm fat.


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© 2012 Cliff Mendrez

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    • aisha91 profile image

      Rasna Aisha 5 years ago from Manila, Philippines

      Informative hubs. Useful for those who have underarms fat. keep writing, voted up. :)

    • Cliff Mendrez profile image
      Author

      Cliff Mendrez 5 years ago from Philippines

      Hi aisha91! Glad you found it useful. Thanks again for reading!

    • thesingernurse profile image

      thesingernurse 5 years ago from Rizal, Philippines

      Ouch... I think I better resume exercise once again... I feel like bingo wings are on their way to get me. Hahaha!

    • Cliff Mendrez profile image
      Author

      Cliff Mendrez 5 years ago from Philippines

      Hubbing during work, thesingernurse? Haha, kidding! I hope you get to work around your exercise schedule. You don't want to have bingo wings flapping while you're performing on stage. Haha!

    • thesingernurse profile image

      thesingernurse 5 years ago from Rizal, Philippines

      Hahaha! Working at home pal. :) Hubpages is an addiction I don't want to get rid of. :)

      Yeah, I better be going back to my usual exercise routines. It's been a while since the last time I did. :D Your hub reminded me that. :D Thanks!

    • againsttheodds profile image

      againsttheodds 5 years ago

      Just heard about Bingo Wings on the Sharks tv show. Can't believe there is actually a hub about it.

    • Cliff Mendrez profile image
      Author

      Cliff Mendrez 5 years ago from Philippines

      I made this hub right after hearing about bingo wings. I hope you found this useful.

    • girlonfire profile image

      girlonfire 5 years ago

      Bingo wings are a b*tch...what you said about having to lose weight overall is a must is true though. Learned it the hard way. I have also been recently doing yogilates, though, and I must say it is helping with those bingo wings!

    • Cliff Mendrez profile image
      Author

      Cliff Mendrez 5 years ago from Philippines

      Hi girlonfire! Seems you have found the right routine to get rid of underarm fat. Keep it up!

    • Karmallama profile image

      Doreen Lucky 5 years ago from St. Paul, minnesota

      As a person who struggles to keep my weight down, I can say that I appreciate you sharing this. It is very nicely written

    • Cliff Mendrez profile image
      Author

      Cliff Mendrez 5 years ago from Philippines

      Thank you, Karmallama. I hope this hub will be of help to you.

    • Injured lamb profile image

      Injured lamb 5 years ago

      Thanks for the sharing Cliff...it's true that we should targeting our whole body and get our diet concerned...this deserves to have an "up" and useful...cheers!

    • Cliff Mendrez profile image
      Author

      Cliff Mendrez 5 years ago from Philippines

      Injured lamb, thank you for reading and sharing. Much appreciated.

    • jclaffee profile image

      Jesse Claffee 4 years ago from Winston-Salem, NC

      I could not love this hub more! You addressed one of my all-time favorite topics... spot reduction. It seems as if soooo many people are misinformed when it comes to burning fat and losing weight, I should know I'm a personal trainer and I see spot reduction die-hards in the gym daily. We need more spot-on information from authors like you, Cliff.

    • Cliff Mendrez profile image
      Author

      Cliff Mendrez 4 years ago from Philippines

      Thanks a lot, jclaffee! I'm no expert but I have read a lot about spot reduction and I know for a fact that it is a myth. I almost always tell my buddies that their belief in spot reduction won't get them anywhere.

    • jclaffee profile image

      Jesse Claffee 4 years ago from Winston-Salem, NC

      Yes, there's so many people out there that have faith in spot reduction while there's so little science to back it up and so much supporting compound movements and full body workouts.

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