The #1 Move to Banish Underarm Fat

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Nobody wants an underarm flab, especially when it is almost summertime. No matter how toned your arm muscle is, or how good your abs look, if you have an underarm fat around, you might want to work out a little bit more.

Causes of Underarm Fat

Ever wondered why fats end up under your arm? Here are some of the reasons why:

  • Weight Gain:

Yes, weight gain is one of the primary factors why people develop an underarm flab. If you are overweight in general, there will always be excess weight everywhere —underarm, of course, is included. And if you are a woman, here is another fact, according to American Council on Exercise (ACE) women tend to store more fat in the upper section of their arms, which includes the armpit.


  • Genetic

Armpit lump can be a genetic trait for some individuals. It means that if your parent, grandparents, and great grandparents have this issue, then it shouldn’t be a surprise to that you have it as well.

  • Lack of Exercise:

It is easy to gain so much weight especially if you don’t exercise. If your upper body is not used to be very active, like strength training or a little arm work, there is a high possibility that an armpit fat will show up because there is little muscle tone to tighten up the area.

How to Banish Underarm Fat

Now that we have reviewed the reasons why and how underarm fats appear, the next question that we should answer is how to get rid of those underarm fats.

But, worry not, because, in order to lose an underarm fat, you do not need complete nor special gym equipment. In fact, according to a study, the best way is to burn it off by exercise and calorie control.

The Push-Up

Push-ups are the most effective workout exercises for the arms and upper body.  To perform push-ups, start by lying on your belly on a mat on the ground. Then keep your legs straight with the feet flexed. Your toes should be braced on the floor.

After that, bend your elbows and hold it close to the sides of your body with your hands underneath your shoulders. Using your arm muscles and upper body strength, extend your arms and lift your chest as well as hips off the ground. Do this by keeping your body tight. Engage the muscles of your lower back and abdomen. Just remember not to allow your butt to be lifted nor your lower abdomen to go low that it creates an angle in the body.

Once you have pushed up, the next steps you should do is to lower your body and go back to the starting point. Perform this by lowering your body as close as possible to the mat or the ground without touching it. Then, straighten your arms to push the floor and up to the same elevated position. Do this in sets of 10 then gradually increase to 20 - 30 push-ups if desired.

Push-up Alternative - The Overhead Triceps Extension

If you can’t do push-ups, you can do an alternative movement. This workout exercise is called ‘the overhead triceps extension.’ First, get two dumbbells to activate both muscles at the same time.

Pelvic tilt squeeze glutes. Bring both elbows overhead but keep it tucked close to your ears. Keep your hips squeezed, so you don’t use your back. Then, bring the dumbbells up with arms straightened up and down to the tucked position. As you do that, inhale and exhale.To fully understand how to do the steps in burning your underarm fat, watch the video below.


About the Author:

Mike Zhang is the founder of the MZF Group. He was a two time National Muay Thai Champion and a strength and conditioning coach to several professional athletes. He has over 14 years of experience as a Muay Thai Coach. He graduated from the University of Toronto on the deans' list with a Masters Degree in science.