Tired of waving goodbye and seeing your arms wave back?
You’re not alone. A lot of people feel self-conscious about that little pocket of fat around their underarms—sometimes called “armpit pooch” or “bra bulge.” The good news? You can absolutely target and tone this area at home. No gym. No fancy equipment. Just a bit of consistency and the right set of moves.
But here’s the big question: Can you really get rid of underarm fat with home workouts?
The answer is yes—if you combine strength, mobility, and cardio into your routine. While spot-reduction isn’t 100% possible, certain exercises strengthen and sculpt the muscles in your arms, chest, and upper back. That leads to a more toned look and helps burn fat all over.
Let’s dive into 12 super effective underarm workouts you can do right from your living room. Ready to get stronger, leaner, and more confident?
1. Push-Ups
Push-ups are one of the most effective and time-tested exercises for building upper body strength and toning muscles, especially in the arms, chest, and shoulders. They don’t require any equipment, can be done anywhere, and offer incredible results when done consistently. If you’re looking to target underarm fat and build definition in your upper body, push-ups should be one of the first exercises on your list.
Underarm fat—often referred to as “bra bulge”—tends to gather where the chest and arms meet. While it’s not possible to spot-reduce fat from just one part of the body, strengthening the muscles underneath helps improve tone, firmness, and appearance. That’s where push-ups come in.
This simple bodyweight exercise works the pectoral muscles (chest), triceps (back of the arms), and deltoids (shoulders). It also engages your core, helping you build total body control. When done regularly, push-ups contribute to fat burning, muscle sculpting, and posture improvement.
How to do it:
- Begin in a plank position with your hands slightly wider than shoulder-width.
- Lower your chest to the floor while keeping elbows at a 45-degree angle.
- Push back up to start.
Pro tip:
If regular push-ups feel too intense, modify by dropping your knees to the ground. The key is keeping your body in a straight line.
Why it works:
Push-ups directly target the pectoral and tricep muscles, which are the foundation for reducing underarm fat.
2. Tricep Dips
Tricep dips are a powerhouse bodyweight exercise when it comes to toning the arms and tackling underarm fat. This move specifically targets the triceps—the muscles on the back of your upper arms. Strengthening and sculpting these muscles helps reduce the appearance of flab, giving your arms a tighter, more defined look.
One of the best things about tricep dips is that they require minimal space and zero gym equipment. You can use a sturdy chair, a low bench, or even the edge of your couch. That makes this exercise perfect for home workouts, especially if you’re working on getting rid of that stubborn armpit bulge.
How to do it:
- Sit on the edge of a chair, hands next to your hips.
- Walk your feet forward and slide your hips off the seat.
- Lower your body down until elbows form a 90-degree angle.
- Push back up.
Tip:
Keep your back close to the chair as you lower.
Why it works:
This move zeroes in on your triceps—the muscle right behind your upper arm. Sculpted triceps mean less jiggle and more definition.
Consistency Is Key:
Doing 2–3 sets of tricep dips, 3 to 4 times a week, can lead to noticeable improvements in arm tone. Combine this move with other underarm-focused exercises like push-ups and plank taps, and you’ll speed up your progress.
In short, tricep dips are simple, accessible, and super effective. They build lean muscle, boost upper body strength, and contribute to fat loss when paired with a healthy lifestyle. So next time you’re watching TV or taking a quick break, try a few dips—your arms will thank you.
3. Arm Circles
Arm circles might look easy, but don’t be fooled—they’re a fantastic way to tone your upper arms, especially around the shoulders and underarm area. This low-impact move may not leave you gasping for air, but it will leave your muscles burning in the best way possible.
If you’re just starting your fitness journey or want a gentle move to add to your routine, arm circles are perfect. They require no equipment, very little space, and can be done just about anywhere—even while watching TV or waiting for dinner to cook.
How to do it:
- Stand tall and extend arms out to the sides.
- Make small circles forward for 30 seconds.
- Reverse direction for another 30 seconds.
Challenge yourself:
Add light dumbbells or even water bottles to increase resistance.
Why it works:
Arm circles engage the shoulders and upper arms while subtly activating the chest and back.
4. Plank Shoulder Taps
Plank shoulder taps are a dynamic, multi-benefit exercise that targets far more than just your core. While they’re known for improving stability and balance, they also work your chest, shoulders, triceps, and back—all areas that help reduce the appearance of underarm fat. The best part? You don’t need any equipment. Just your bodyweight and a bit of floor space.
This move combines the benefits of a high plank with an added challenge—lifting one hand at a time to tap the opposite shoulder. The movement may look small, but it forces your entire upper body to engage and stabilize, especially around the arms and underarms.
How to do it:
- Start in a high plank.
- Keeping your hips steady, tap your right hand to your left shoulder.
- Return and switch sides.
Try to avoid:
Letting your hips sway side to side. Control is key.
Why it works:
Besides working your arms and shoulders, this move also activates your chest and core, helping tone underarm areas effectively.
5. Downward Dog to Plank
The Downward Dog to Plank transition is a smooth, yoga-inspired movement that offers the perfect blend of flexibility, strength, and toning—especially for your upper body. It might not seem like a traditional “workout” move, but don’t underestimate its power. This flow is great for tightening the muscles around your arms, shoulders, chest, and upper back—areas where underarm fat tends to show up.
This exercise is low-impact and gentle on the joints, yet it challenges multiple muscle groups at once. Plus, it helps improve your posture and body alignment, which can go a long way in how toned and confident you look.
How to do it:
- Start in a high plank.
- Push back into a downward dog position, lifting your hips high.
- Return to plank and repeat.
Bonus:
It helps with shoulder mobility and posture, both of which affect how your underarms look.
Why it works:
This dynamic move keeps your arms engaged while improving flexibility in the chest and back.
6. Wall Angels
Wall angels are a gentle but highly effective move for sculpting your upper body—especially the areas that support your arms, shoulders, and upper back. While they might look simple, this exercise does wonders for correcting posture, activating hidden muscles, and subtly toning the region around your underarms.
Poor posture can make underarm fat more noticeable by causing your shoulders to slump and your chest to cave in. Wall angels not only help reverse that effect but also build strength in the muscles that hold everything in place—giving you a taller, leaner, more confident look.
How to do it:
- Stand with your back flat against a wall.
- Raise your arms into a “goal post” shape.
- Slide them up and down slowly like you’re making snow angels.
Focus on:
Keeping your back and arms in contact with the wall.
Why it works:
Improves shoulder alignment and strengthens muscles that support your underarms from behind.
7. Chest Press (With or Without Weights)
The chest press is a foundational strength exercise that directly targets your chest, shoulders, and triceps—the key muscle groups involved in supporting and shaping the underarm area. When these muscles are strong and well-defined, they naturally tighten and lift the skin around them, reducing the appearance of sagging or “bra bulge.”
Whether you’re using dumbbells, resistance bands, or even water bottles at home, the chest press is simple to do and incredibly effective. It’s also a great way to develop functional upper body strength for daily movements like pushing, lifting, and carrying.
How to do it:
- Lie on your back with knees bent.
- Hold dumbbells or filled water bottles.
- Push weights up from your chest, then lower slowly.
Form tip:
Keep your core engaged to avoid arching your back.
Why it works:
Chest presses help build muscle that gives your arms a firm appearance and helps burn fat.
8. Superman Hold
The Superman Hold is a bodyweight exercise that targets your entire posterior chain—including your upper back, glutes, hamstrings, and shoulders. While it might sound like a move for comic book heroes, it’s actually a simple, effective way to build strength in the muscles that support your underarms and improve posture.
When your upper back and shoulders are strong and aligned, the skin and fat in the underarm region are naturally lifted and smoothed out. The Superman Hold helps you achieve that by activating the often-neglected muscles along your spine and under your shoulder blades.
How to do it:
- Lie face down with arms extended forward.
- Lift your arms, chest, and legs off the ground.
- Hold for 10–15 seconds and release.
Keep it slow:
Avoid jerky movements. Control builds strength.
Why it works:
Targets the back, shoulders, and glutes. A strong back helps tighten the skin around your arms and underarms.
9. Side Plank with Arm Raise
The Side Plank with Arm Raise is a powerful move that brings together core stability, arm strength, and upper body control—all of which help reduce and tone underarm fat. It’s a step up from the regular side plank, adding extra challenge and muscle engagement in your shoulders, obliques, triceps, and upper back.
This move is especially great because it forces your body to balance and stabilize, activating smaller supporting muscles that are often neglected in traditional workouts. When done consistently, it tightens the side body, firms up your arms, and improves posture—all important for a leaner underarm look.
How to do it:
- Lie on one side and lift your body into a side plank.
- Extend your top arm straight up.
- Hold or pulse gently.
To modify:
Drop your bottom knee for support.
Why it works:
Fires up the shoulders and side body. A fantastic move for tightening those hard-to-reach areas.
10. Bent-Over Rows
If you’re looking to tone your arms and banish underarm fat, Bent-Over Rows should definitely be part of your workout. This exercise directly targets your upper back, lats, rear shoulders, and biceps—the muscle groups that support the underarm area. By strengthening these areas, you’ll create a tighter, more sculpted look while improving posture and overall upper-body strength.
Best of all, bent-over rows are easy to do at home. You don’t need fancy gym equipment—just a pair of dumbbells, resistance bands, or even water bottles.
How to do it:
- Hinge at your hips with a flat back.
- Hold dumbbells or heavy cans.
- Pull them toward your rib cage and squeeze your shoulder blades.
- Lower and repeat.
Mind your form:
Avoid rounding your spine. Keep the back flat.
Why it works:
Strong back muscles create definition under your arms and improve your posture.
11. Chest Fly
The Chest Fly is a simple yet powerful move that helps tone your chest, shoulders, and underarms. It specifically targets the pectoralis major—the large muscle in your chest that connects with the front of your underarms. By strengthening this area, chest flys can reduce the appearance of underarm fat and give your upper body a tighter, more sculpted look.
This move doesn’t require a gym machine. With just a pair of dumbbells and a flat surface like a yoga mat or bench, you can easily add this to your home workout routine.
How to do it:
- Lie on your back, weights in hand.
- Extend arms above your chest, palms facing each other.
- Slowly open arms wide like you’re hugging a barrel.
- Bring them back up.
Feel the stretch:
That wide opening really engages the chest.
Why it works:
Creates lift in your upper body, reducing saggy underarm appearance.
12. Shadow Boxing
Shadow boxing is one of the most underrated full-body workouts you can do at home—no equipment, no fancy setup, just your body, your energy, and a little bit of space. It’s fun, fast-paced, and incredibly effective when it comes to toning your arms, sculpting your shoulders, and targeting stubborn underarm fat.
Don’t worry if you’re not a trained fighter. Shadow boxing is simply mimicking the movements of boxing in the air. You throw punches, move your feet, and keep your heart rate up—all while firing up your muscles and torching calories.
How to do it:
- Stand in a fighter stance.
- Punch straight ahead, across your body, or up high.
- Keep your movements sharp and fast.
For a challenge:
Add light wrist weights or do intervals.
Why it works:
It’s cardio plus arm work. This helps torch calories and tones your entire upper body—including underarms.
Don’t Forget the Bigger Picture: Nutrition & Cardio
While workouts are a great start, you won’t see real change without paying attention to your diet and daily activity. Underarm fat often comes down to overall body fat percentage. That means eating clean, getting enough protein, and moving more during the day all contribute to faster results.
Incorporate cardio sessions—like brisk walking, cycling, or dance workouts—at least 3 to 4 times a week. This helps create a calorie deficit and speeds up fat loss around the underarms and beyond.
How Often Should You Do These Workouts?
Great question! You don’t need to do all 12 exercises every day. Instead, aim for:
- 4 to 5 workouts per week
- 20 to 30 minutes per session
- 2 to 3 sets of 10–15 reps for each move
You can also mix them into your regular full-body routine or split them into upper body days.
FAQs About Underarm Fat
1. Can I lose underarm fat in a week?
Not exactly. Spot reduction is a myth. With consistency, you may start seeing results in 3–4 weeks.
2. Do I need gym equipment?
Nope. Most exercises listed here require just your bodyweight or common household items.
3. Is underarm fat only caused by weight gain?
Not entirely. It can be due to posture, genetics, or lack of muscle tone in the upper body.
4. Will lifting weights make my arms bulky?
Absolutely not. Lifting light to moderate weights tones muscles and helps you burn fat. Bulkiness requires heavy lifting and specific training.
Final Thoughts: Confidence Starts with Strength
Underarm fat might be stubborn, but it’s not unbeatable. With a smart mix of strength training, mobility work, and consistency, you can tone that area and feel great in your own skin.
And remember—it’s not just about looks. These workouts help improve your posture, build strength, and boost your energy. So roll out your mat, grab some water, and give these 12 moves a shot. Your arms (and confidence) will thank you!
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