10 Exercises To Get Rid of Underarm Fat

10 Exercises To Get Rid of Underarm Fat

Few things can ruin a goodbye wave as fast as the feeling of an extra wiggle beneath your arms. Underarm fat, sometimes referred to as “batwings,” can be a discomforting reality for many people, especially women over the age of 40. 

If you’ve found yourself shying away from sleeveless outfits or trying to avoid raising your arms, then rest assured that you’re not alone. The good news is that with the right exercises and dietary support, you can sculpt your upper arms, be rid of underarm fat, and reach for the sky confidently. 

What Causes Underarm Fat?

Accumulating a few extra layers of undesired fat is often blamed on having a sweet tooth or not being able to stick to a consistent workout. However, the reasons behind underarm fat are a bit more complex than that.


Just as eye color, height, and facial features are passed down through generations, so too is the way that fat is distributed in our bodies. That means that if your biological parents or grandparents struggled with underarm fat, you might also experience a similar pattern.


When you’re young, you have such a high metabolic rate that you can get away with a few late-nite pizza binges and not experience any significant weight gain. Unfortunately, as the years pass, your metabolic rate will slow down, and fat has an easier time finding cozy spots to settle, including the underarms. 

Hormonal changes

Often overlooked, hormones play a massive role in weight distribution. Menopause, in particular, often comes with severe hormonal fluctuations that redirect fat storage into certain areas of the body, including the underarms. 

Common misconceptions

There is no shortage of quality weight loss advice out there. However, one misconception that seems to stick around is that you can target weight loss in certain areas of your body using specific exercises. Science has a different story.

In reality, the body loses fat systemically, which means that fat loss is uniform across all areas of your body. In other words, if you’re looking to be rid of underarm fat, then a holistic approach to fat burning may be the best option. 

With that being said, it’s still highly beneficial to tone your triceps using specific exercises. The point is that you’ll have to include more than just these exercises to successfully be rid of underarm fat.

What Exercises Can Help Target Underarm Fat?

Before diving into the specific exercises, it's important to understand the anatomy involved. The underarm region is where the triceps grouping of muscles is located. The triceps is made up of three parts (hence the name): medial, lateral, and long head. These three muscles combine to function as an extension of the elbow joint.

Remember that specifically targeting these muscles with exercises won’t necessarily burn the fat faster. However, when the muscle is toned via targeted exercises, it can reduce the overall appearance of underarm sagging. Including these exercises with a comprehensive workout regime that focuses on burning calories and building muscle can put you on the fast track to sleeker arms.

Ready to roll up your sleeves and get started? Here are some of the exercises that can help you be rid of your underarm fat in no time.

1. Push-Ups

Targeted muscles: Chest (pectorals), triceps, shoulders (deltoids), and core (rectus abdominis and obliques).

How to perform:

  1. Start in a plank position with your hands placed slightly wider than shoulder-width apart.
  2. Engage your core and keep your body in a straight line from your head to your heels.
  3. Bend your elbows, lowering your body towards the ground. Ensure your elbows form a 45-degree angle with your torso.
  4. Push yourself back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

2. Tricep Dips

Targeted muscles: Triceps.

How to perform:

  1. Find a sturdy chair or bench and sit on the edge.
  2. Place your hands beside your hips, gripping the edge of the chair.
  3. Slide your buttocks off the seat and extend your legs out in front of you.
  4. Lower your body by bending your elbows until they form a 90-degree angle.
  5. Push yourself back up, straightening your arms to the starting position.
  6. Repeat for the desired number of repetitions.

3. Arm Circles

Targeted muscles: Shoulders (deltoids), triceps, and biceps.

How to perform:

  1. Stand with your feet shoulder-width apart.
  2. Extend your arms straight out to your sides at shoulder height.
  3. Begin by making small circles in a clockwise direction with your arms.
  4. After a set duration or number of rotations, switch to counterclockwise.
  5. Ensure you keep your arms straight and engaged throughout.

4. Bicep Curls

Targeted muscles: Biceps (brachii) with slight engagement of the triceps.

How to perform:

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms extended by your sides.
  2. Keep your elbows close to your body.
  3. Curl the weights towards your shoulders, contracting the biceps.
  4. Slowly lower the dumbbells back to the starting position, ensuring controlled movement.
  5. Repeat for the desired number of repetitions.

5. Plank

Targeted muscles: Core (rectus abdominis, obliques, and transverse abdominis), shoulders, chest, triceps, and back (latissimus dorsi).

How to perform:

  1. Start by placing your hands directly under your shoulders, slightly wider than shoulder-width.
  2. Engage your core, ensuring your body forms a straight line from your head to your heels.
  3. Keep your feet hip-width apart with your toes pressing into the ground.
  4. Hold this position, ensuring you don't arch your back or sag in the middle.
  5. Maintain the plank for a set duration or as long as you can hold it with proper form.

6. Tricep Kickbacks

Targeted muscles: Triceps.

How to perform:

  1. Stand with feet hip-width apart, holding a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward from your waist, keeping a straight back.
  3. Bend your elbows, bringing the dumbbells near your rib cage.
  4. Keep your upper arms stationary, push the dumbbells back, and fully extend your arms behind you.
  5. Slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

7. Mountain Climbers

Targeted muscles: Shoulders, triceps, core, and quadriceps.

How to perform:

  1. Start in a plank position with hands under your shoulders and body in a straight line from head to heels.
  2. Quickly drive one knee towards your chest.
  3. As you push that leg back, pull the opposite knee towards your chest.
  4. Continue alternating legs, picking up the pace as if you're "climbing."
  5. Repeat for the desired duration or number of repetitions.

8. Shoulder Press

Targeted muscles: Shoulders (deltoids) and triceps.

How to perform:

  1. Sit on a bench with back support or stand with feet shoulder-width apart.
  2. Hold a dumbbell in each hand at shoulder level with palms facing forward.
  3. Push the dumbbells upwards until your arms are fully extended overhead.
  4. Slowly lower the weights back to the starting position.
  5. Repeat for the desired number of repetitions.

9. Jumping Jacks

Targeted muscles: Shoulders, triceps, core, and legs.

How to perform:

  1. Stand with your feet together and arms by your side.
  2. Jump and simultaneously spread your legs shoulder-width apart while raising your arms overhead.
  3. Jump again, returning your legs to the starting position and lowering your arms back to your sides.
  4. Continue the movement in a rapid succession for the desired number of repetitions or duration.

10. Jump Rope

Targeted muscles: Triceps, shoulders, legs, and core.

How to perform:

  1. Start by holding the ends of a jump rope with both hands, rope behind you near your heels.
  2. Swing the rope over your head and jump over it with both feet.
  3. Continue jumping over the rope, using your wrists to swing it, and keep a steady rhythm.
  4. Ensure you jump using the balls of your feet, keeping jumps low and swift.
  5. Continue for the desired duration or number of repetitions.

What Role Does Diet Play in Fat Loss?

Weight loss isn’t just something that’s achieved by hitting the gym. The first step actually occurs in our kitchen and our plates. While exercise is absolutely essential for toning muscles, building stamina, and a few other benefits, the food that you eat plays a critical role in fitness. You may have heard that “you can’t out-exercise a bad diet,” and it’s the truth. 

Here are a few things that you should keep in mind as you embark on your fitness journey.

Balanced Macronutrient Intake

There are three macronutrients involved with a balanced diet: protein, fat, and carbohydrates. Each of these macronutrients plays a unique role in your daily life.

  • Protein is the cornerstone of muscle repair, growth, and maintenance. 
  • Carbohydrates are the body’s primary source of energy and help to fuel workouts and daily activities. 
  • Fats, often misconstrued as an enemy of weight loss, are essential for hormone production and the overall health of cells. 

For the best results, you should aim for a balanced diet that features sufficient amounts of each macronutrient. It’s not about eliminating one or the other but trying to create a balance of their benefits that aids in fat burning and muscle growth. 

Calorie Counting

There are two things that you need to take into consideration when reviewing your caloric intake: quality and quantity.

For example, eating 100 calories worth of fast food fries isn’t quite the same as eating 100 calories worth of almonds. Of course, the total amount of calories still matters, even if you’re only eating the healthiest foods. It’s a straightforward math equation of calories in versus calories out. 

Just remember to set realistic goals and sustainable weight loss targets. You want to be in a calorie deficit to burn off more fat, but not by depriving your body of essential vitamins and minerals. 

Supplemental Support

Shedding your underarm fat will require making a few significant lifestyle changes that can be challenging. If you’re a beginner just starting on your fitness and wellness journey, then Dr. Kellyann is here for you.

  • Our Homestyle Bone Broth provides essential amino acids (the building block of protein) that can help with muscle recovery and growth. 
  • Our Collagen Peptides aren’t just good for encouraging skin elasticity, hair health, and nail health — they can also promote weight loss.
  • Our Lemon Sips are more than a delicious palate cleanser, as they can support digestion and complement fat loss efforts. 
  • Our Daily Divine Gummies are packed with essential vitamins and minerals to help plug up any potential nutritional gaps in your diet. 

The Takeaway

Getting rid of underarm fat involves a holistic approach of incorporating specific exercises with an overall weight loss strategy. Remember that it's not just about the workout you follow but also about your diet. 

As you embark on the journey to slender arms, think about giving your efforts a boost with Dr. Kellyann. Our wide array of products and meal prep plans can help support your goals and help you achieve the toned arms of your dreams!


Factors That Influence Body Weight | NCBI Bookshelf

A Research Agenda: The Changing Relationship Between Body Weight and Health in Aging | PMC

The Reality of Menopause Weight Gain | Mayo Clinic

Anatomy, Shoulder and Upper Limb, Triceps Muscle | NCBI Bookshelf

Understanding Calories - Quantity and Quality | Vanderbilt Faculty & Staff Health and Wellness

Our genes affect where fat is stored in our bodies | ScienceDaily