Armpit fat is a common concern for many women. There are different factors like genetics, lifestyle, hormonal imbalance, etc. contributing to excessive accumulation of fat in the armpit area. If your armpit bothers you, have a look at the effective ways how to lose armpit fat.
How To Lose Armpit Fat? Is Armpit Fat Normal?
Many women feel embarrassed to wear sleeveless due to their underarm fat. Even in the weight loss journey of many, the most difficult they face is in losing their armpit fat. It is normal for fat to accumulate in specific parts of your body, including the armpit. When it comes to weight loss, people tend to focus on losing weight in a particular portion of the body that they may feel uncomfortable with. ‘Spot reduction’ is a noted concept in the spread.
Though this is possible, it is challenging and involves a certain level of effort to achieve. When the query is how to lose armpit fat, individuals become very specific. People are in search to find how to lose armpit fat fast. While each body is unique and you own a beauty of your own, if your choice is to mold your body into a certain way you wish, it is wonderful and we are here to help you with how to lose your armpit fat most effectively and healthily.
Reasons For Developing Armpit Fat:
Wonder how to lose armpit fat? Ever wondered about its causes? Armpit fat is the noticeable bulge or heaviness in the underarm area due to excess fat or tissue accumulation. This varies from person to person with differences in causes for different individuals. Several factors can contribute to the development of armpit fat.
Excess Body Weight
With weight gain and obesity, people will generate fat deposition in their body, along with armpit regions. If a person starts gaining weight it will also result in a considerable amount of fat accumulation in the armpits along with other parts of the body.
Hormonal imbalances are considered a major cause of developing changes in the human body. During phases like pregnancy, puberty, and menopause(1) the hormonal variation is high and this, in several women, affects the fat distribution and results in heavy weight gain. This can lead to the accumulation of fat in the armpit region too.
Tired of searching for how to lose armpit fat? Don’t worry, we can put the blame on our genes. Some individuals may be genetically predisposed to storing excess fat in certain areas of the body, including the armpits. If you have a family history of armpit weight or axillary breast tissue, you may be more likely to develop it yourself.
Lack Of Exercise
Weight gain is often a result of lifestyle. In the hustle and bustle of life, people often forget the importance of a healthy lifestyle and fall into a sedentary lifestyle with a lack of physical activity and excessive junk. This obviously will lead to weight gain.
Axillary Breast Tissue
Axillary breast tissue(2), accessory breast tissue, or polymastia, refers to the presence of accumulated breast tissue in the armpit area. It is the fat we see between the chest and armpit region. This condition is more common in women but can also occur in men. Axillary breast tissue can contribute to the development of armpit fat and may require surgical removal if it causes discomfort or cosmetic concerns.
Is Armpit Fat A Sign Of Cancer?
Armpit fat is always a sign of your weight gain process. It is common in adults and may be a result of hormonal imbalances, weight gain, genetics, etc. In some people armpit fat is an extension of the axillary breast, that is the accumulation of breast tissues that grow between the armpit area and chest making it appear as bulged or fatty.
Armpit fat is swaggy whereas armpit cancer appears as a lump in the region that may vary in size from person to person and will be rock hard. So if your armpit fat appears rigid it is better to consult physicians and get medical help.
How To Lose Armpit Fat At Home Through Different Techniques:
Presently there are many healthcare professionals and plastic surgeons that offer treatments to cut down armpit fat. But there are techniques you should first try at home before opting for surgery.
For the busy bees, the best is always the most convenient. Often questions arise on how to reduce armpit fat with a fast result at home. Here are a few techniques that will help you reduce armpit fat at home in a very short time.
Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Repeat in the opposite direction.
Massages when coupled with good exercise and a balanced diet will fasten the results. Massage the armpit area daily with a firm circular motion. For massage, you can either opt for any oil or lotion. This will help improve blood circulation and reduce the overall fat accumulation in the armpit region.
Start by lying on your side with your legs extended. Prop yourself up on your forearm, keeping your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for 30 seconds to 1 minute and then switch sides.
Yoga can be your best friend as it is a scientifically proven and popular way of bringing your body under your control. Many yoga techniques will help you cut body fat and bring your body in shape. There are Yoga poses that target the arms and upper body and these poses help strengthen and tone the muscles in the armpit area.
If you have access to a pool, don’t wait and dip yourself in the water to tone the entire body, including the armpit area. It gives you the best result as it engages the muscles in your arms and shoulders while providing a perfect cardiovascular workout.
How To Lose Armpit Fat By Cycling
Switch your grocery shopping or casual stress-relieving rides to a bicycle. It is a healthy way of life that you can adopt to improve the overall health and functioning of your body. Cycling is found to be a low-impact exercise that can help burn calories and reduce overall body fat. Cycling for at least an hour can do wonders for your body.
Hold a dumbbell in each hand and bend your knees slightly. Bend forward at the hips while keeping your back straight. Extend your arms straight back, squeezing your tricep muscles. Return to the starting position and repeat for a set of repetitions.
How To Lose Armpit Fat With Arm Stretches
Stretching exercises can help improve flexibility and tone the muscles in the armpit area. Stand tall with your feet shoulder-width apart, extend one arm overhead, and reach towards the opposite side. Hold the stretch for 20-30 seconds and then repeat on the other side.
High-Intensity Interval Training (HIIT)
Perform short bursts of high-intensity exercises followed by periods of rest. HIIT workouts can help burn calories and fat, contributing to overall fat reduction, including in the armpit area.
Resistance Band Exercises
Use resistance bands to perform exercises that target the arms and upper body, such as bicep curls, tricep extensions, and lateral raises. These exercises can help strengthen and tone the muscles in the armpit area.
How To Lose Armpit Fat? 5 Exercises To Reduce Armpit Fat!
Exercise is the most common and healthy way people follow to reduce their armpit fat. Targeted exercises for the muscles around the armpit help to tone and strengthen the area. When exercise is coupled with a healthy and balanced diet, the overall effect can do wonders & tone your entire body.
To see the best results, It’s also advisable to consult with a healthcare professional or certified trainer before starting any new exercise program, especially if you have any pre-existing health conditions. Here are some examples of armpit fat workouts that can be beneficial for how to lose armpit fat:
The pushup is your best bet for targeting the muscles of the chest, shoulders, and arms, which can help tighten the armpit area. Begin by assuming a plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping your back straight, and then pushing back up. In this way, you can continue exercising daily aiming for three sets of 10-15 repetitions.
How to lose armpit fat with chest press? how does that work? This exercise primarily targets the chest muscles but also engages the muscles around the armpit. You can perform this exercise either using dumbbells or a chest press machine. Lie flat on a bench with a weight in each hand, extend your arms straight up, and then lower the weights towards your chest. Push the weights back up to the starting position. Aim for three sets of 10-12 repetitions.
This exercise targets the muscles in the upper back and can help improve posture while toning the armpit area. Hold a dumbbell in each hand and bend your knees slightly. Lean forward from your hips while keeping your back straight. Let your arms hang down with your palms facing your body. Lift the weights towards your chest, squeezing your shoulder blades together. Lower the weights back down and repeat for three sets of 10-12 repetitions.
Tricep dips target the muscle fat at the back of your arms and help to reduce the appearance of armpit fat. Sit on the edge of a sturdy chair or bench and place your hands shoulder-width apart on the edge, fingers pointing forward. Extend your legs out in front of you, and then lower your body by bending your elbows. Push yourself back up to the starting position. Aim for three sets of 10-15 repetitions.
How To Lose Armpit Fat With Cardiovascular Exercise
A well-set cardio workout can work wonders in your weight loss journey. Cardio workouts are the most effective in burning overall body fat, including in the armpit area. Activities such as jogging, swimming, cycling, or aerobic exercises are proven to be effective. Going for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week gives you a productive session.
How To Lose Armpit Fat With Yoga?
A relaxing yoga session combined with regular exercise or alone can be a game changer in your weight loss game. Regularly practicing certain yoga poses can help strengthen and tone the muscles. Remember to always practice yoga with proper form and listen to your body. It’s important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions.
Here are ten yoga poses that can be beneficial in your armpit weight loss journey:
Phalakasana (Plank Pose)
Phalakasana, also known as Plank Pose, is a yoga posture that strengthens the core muscles and improves overall body strength. In this pose, the body is parallel to the ground, supported by the hands and toes, creating a straight line from head to heels. It is commonly used in yoga sequences and fitness routines. This pose engages the entire body, including the muscles in the armpit area.
Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog, or Adho Mukha Svanasana, is a fundamental yoga pose. Start on all fours, then lift your hips up and back, forming an inverted V shape with your body. Press your palms and heels into the ground, lengthen your spine, and enjoy the stretch in your hamstrings and shoulders. Breathe deeply. This pose stretches the shoulders, arms, and upper back, helping to strengthen and tone the armpit muscles.
Dolphin Pose (Ardha Pincha Mayurasana):
Dolphin Pose, also known as Ardha Pincha Mayurasana, is a yoga pose that resembles a dolphin swimming. It involves balancing on the forearms and lifting the hips towards the ceiling, creating an inverted V shape. This pose strengthens the arms, shoulders, and core while stretching the hamstrings and calves. Similar to Downward Facing Dog, Dolphin Pose targets the upper body, including the armpit area.
Upward Plank Pose (Purvottanasana):
Upward Plank Pose, or Purvottanasana, is a yoga posture that strengthens the arms, wrists, and legs while opening the chest and shoulders. From a seated position, place your hands behind you, fingers pointing toward your feet. Lift your hips, straighten your legs, and extend through your chest, creating a reverse tabletop shape. Breathe deeply and hold. This pose is best to strengthen the arms, wrists, and shoulders, helping to tone the muscles around the armpits.
Side Plank (Vasisthasana):
The Side Plank, also known as Vasisthasana, is a yoga pose that strengthens the core, shoulders, and wrists. Start in a plank position, then shift your weight onto one hand and the side of your foot, stacking your hips and extending the opposite arm towards the sky. Hold and breathe, then switch sides. Side Plank engages the muscles in the arms, shoulders, and core, providing a good workout for the armpit area
Camel Pose (Ustrasana):
Camel Pose, or Ustrasana, is a yoga posture that opens the chest, shoulders, and hip flexors. From a kneeling position, arch back, place hands on heels, and lift your chest upward. This pose stretches the front of the body, improves posture, and increases flexibility. Remember to practice with caution and listen to your body. This stretches the chest, shoulders, and armpits, promoting flexibility and strength in that area.
Bow Pose (Dhanurasana):
Bow Pose, also known as Dhanurasana, is a yoga posture that strengthens the back and stretches the entire front of the body. To perform it, lie face down, bend your knees, reach back, and hold onto your ankles. Lift your chest and thighs off the ground, creating a bow-like shape with your body. Bow Pose targets the upper body, including the armpit area, while also stretching the entire front of the body.
Eagle Arms Pose (Garudasana):
This seated pose targets the shoulders and upper back, helping to strengthen and tone the armpit muscles. Eagle Arms Pose, or Garudasana, is a yoga posture that brings balance and openness to the upper body. From a seated or standing position, cross one arm over the other, bending the elbows and bringing the palms to touch. Lift the elbows and draw the shoulder blades down the back, creating a gentle stretch.
Cobra Pose (Bhujangasana):
Cobra Pose stretches and strengthens the muscles in the upper body, including the armpit area. This pose also known as Bhujangasana, is a popular yoga posture. It involves lying on your stomach and lifting your chest off the ground, supported by your arms. This pose stretches the spine, strengthens the back muscles, opens the chest, and improves flexibility. It is often practiced as part of a yoga sequence for overall body rejuvenation.
Bridge Pose (Setu Bandhasana):
Bridge Pose engages the muscles in the arms, shoulders, and chest, providing a good workout for the armpits. This pose also known as Setu Bandhasana, is a yoga posture that involves lying on your back and lifting your hips off the ground, creating a bridge-like shape with your body. This pose stretches the chest, neck, and spine, strengthens the legs and buttocks, and promotes relaxation and rejuvenation.
How To Hide Armpit Fat?
Self-acceptance and body positivity is the greatest way of loving yourself. Embracing your body in its original form boosts your overall well-being and confidence. While it’s important to love your body as it is if you’re looking for ways to minimize the appearance of armpit fat, here are some tips to help you how to lose armpit fat aka hiding without any exercises.
- Wear clothing with strategic cuts: Go for tops and dresses with sleeves that provide coverage and have a slight flare. Look for designs that have ruching or gathering around the underarm area, as it helps to camouflage any extra bulges.
- Opt for structured fabrics: Materials like structured cotton, linen, or denim tend to hold their shape better and create a smoother silhouette. Avoid clingy fabrics that highlight every contour.
- Use shapewear: Consider using shapewear to smoothen and streamline the area around your armpits. Look for shapewear specifically designed for the upper body or choose a full-body shaper that covers the entire torso.
- Improve your posture: Good posture can make a significant difference in how your body appears overall. By keeping your shoulders back and your spine aligned, you can naturally minimize the appearance of armpit fat.
FAQ Related To How To Lose Armpit Fat?
Armpit fat is commonly caused as a result of weight gain. In some people, the axillary breast, or the accumulated breast tissues between the armpit region and chest appears as armpit fat.
Regular exercise focusing on skin elasticity can help. Or you can consult a dermatologist for professional advice.
Yes, there are many surgeries available for removing armpit fat. Consult an experienced plastic cosmetic surgeon to get the work done.
Regular exercise with a healthy and balanced diet is one way to naturally cut your armpit fat. We have featured in this article a number of exercises and yoga that target armpit fat.
No, armpit fat is not permanent; it varies with your body weight. It can also be completely removed through exercises.
Conclusion On How To Lose Armpit Fat?
In conclusion, the pursuit of reducing armpit fat is a personal journey focused on overall health and body confidence. While various exercises and lifestyle changes can contribute to toning and strengthening the muscles in the armpit area, it’s important to approach this goal with a balanced mindset.
Rather than obsessing over eliminating every trace of armpit fat, it is crucial to embrace body positivity and prioritize holistic well-being. Remember that each individual’s body is unique, and what matters most is feeling comfortable and confident in your skin. Ultimately, the key lies in adopting a healthy lifestyle, which includes regular physical activity, a balanced diet, and practicing self-love and acceptance. Let us not be fixated on unrealistic standards but instead celebrate the beauty of diversity and focus on overall wellness, for a happier and healthier you.