Have you ever worn a sleeveless top or a sports bra, only for a flabby layer of fat to bulge out from the straps? While some of it is fine, healthy and sometimes even unavoidable, a lot of it can signal excess fat in the body.
This is called underarm or armpit fat, which is more common in women, but men can also have it. It’s also called axillary fat, and in addition to looking out of place and indicating excess body fat, underarm fat can be uncomfortable. It can create folds and cause sweating and stickiness in the underarm area.
In this blog, we will discuss how to reduce underarm fat effectively so you can live flab-free!
Table Of Contents
- How To Lose Underarm Fat In Women? Follow These Tips To Reduce Bra Bulge In A Week!
- How To Reduce Armpit Fat At Home? Exercises To Reduce Underarm Fat/Bra Bulge At Home
- The Final Say
- FAQs
- References
How To Lose Underarm Fat In Women? Follow These Tips To Reduce Bra Bulge In A Week!
Women are more affected by underarm or armpit fat than men, which is how we get its other name: bra bulge!
But how do we get rid of this underarm fat for good? By reducing overall body fat! Although spot reduction is a myth, you can still do exercises targeted towards this area and build muscle around your arms and chest, which will help you lose more underarm fat and wear sleeveless without any worry or discomfort.
Also Read: Why Is The Skin Under Your Armpits Dark? 9 Causes, Vitamin Deficiencies, and Home Remedies You Need!
Here’s an approach you can take to reduce underarm fat:
1. Be In A Calorie Deficit
Being in a calorie deficit is essential to losing fat. This means you need to burn more calories than you consume each day. To create a calorie deficit, reduce portion sizes, choose healthier foods with lower calorie content, and increase physical activity.
Also Read: How to Calculate Calorie Intake for Weight Loss? Are 1200 Calories Enough? Get The Dietitian Tips
2. Eat Protein-Rich Foods
Protein helps build muscle and promotes fat loss. Include lean protein like chicken, fish, tofu, eggs, and legumes.
3. Focus on Whole Foods
Eat a balanced diet (whole grains, fruits, vegetables and healthy fats.) Minimise processed foods, sugary snacks and refined carbs.
Also Read: 10 Easily Accessible Healthy Foods For Weight Loss To Add To Your Diet!
4. Hydrate Your Body
Drinking sufficient water (3-5 L) helps with metabolism and can prevent bloating. Additionally, it may keep you fuller, which can reduce snacking or eating too much, thereby reducing calorie intake.
5. Add HIIT Or Cardiovascular Exercises
Cardio exercises like running, cycling, swimming and jogging can burn more calories and promote fat loss. HIIT (high-intensity interval training) boosts metabolism and burns fat even after workouts. Aim for at least 150 minutes of moderate-intensity cardio each week to lose underarm fat.
6. Incorporate Strength Training
Strength training helps one build more muscle, which increases the body's metabolism and promotes fat loss. Toning the muscles around your underarms can shape the area and make it firm. Focus on full-body exercises but also include specific exercises for the underarm fat, like pushups, tricep dips, chest press, etc.
7. Stay Consistent
Fat loss takes time. It is important to stay consistent with your diet and workout to see visible results.
8. Sleep Well
People often neglect sleep when they start a fat loss journey. However, maintaining proper sleep is essential to regulate your metabolism and hormones. Lack of it can hinder these and disrupt your weight loss progress. Aim for 7-9 hours of quality sleep.
How To Reduce Armpit Fat At Home? Exercises To Reduce Underarm Fat/Bra Bulge At Home
Here are some exercises that you can do at home and at the gym to help reduce underarm fat and bra bulge:
1. Tricep Dips | |
| This exercise targets the triceps (the muscles at the back of your upper arms) and helps tone the underarm area. | |
| How to do: |
|
| Reps | Do 3 sets of 10-15 reps. |
2. Push-Ups | |
| Push-ups target the chest, shoulder, and tricep muscles all of which help tone the upper body and reduce underarm fat. | |
| How to do: |
|
| Reps | 3 sets of 10-15 reps. |
| If traditional push-ups are too challenging, you can do them on your knees or against a wall. | |
3. Overhead Dumbbell Press | |
| This exercise targets the shoulders (deltoids) and upper arms, helping to firm the area around the bra bulge. | |
| How to Do |
|
| Reps | 3 sets of 10-12 reps. |
4. Lateral Raises | |
| Lateral raises target the shoulders, helping to improve the shape of the upper body and tone the muscles surrounding the underarms. | |
| How to Do |
|
| Reps | 3 sets of 12-15 reps. |
5. Chest Flys | |
| Chest flys engage the chest and upper arms, helping to tone the underarm and upper back areas. | |
| How to Do |
|
| Reps | 3 sets of 12-15 reps. |
6. Renegade Rows | |
| This compound exercise works the back, shoulders, triceps, and core, helping to tighten the bra bulge area. | |
| How to Do | 1. Hold a dumbbell in each hand as you begin in the plank position. 2. Row one dumbbell toward your torso while stabilising your body with the other hand. 3. Lower the dumbbell back to the ground and repeat on the other side. |
| Reps | 3 sets of 10 reps on each side. |
7. Superman Exercise | |
| This move focuses on the upper back, lower back, and shoulders, helping to tighten the area around the bra strap. | |
| How to Do |
|
| Reps | 3 sets of 10-15 reps. |
8. Mountain Climbers | |
| While mountain climbers are primarily a cardio exercise, they also engage the upper body and core muscles, helping to burn fat around the underarm area and tone the arms. | |
| How to Do |
|
| Reps | 30-60 seconds of continuous movement for 3 sets. |
10. Arm Circles | |
| A simple yet effective exercise to work your shoulders and upper arms. | |
| How to Do |
|
| Reps | 3 sets of 30 seconds in each direction. |
The Final Say
Reducing underarm fat, or bra bulge, is possible with a calorie deficit, healthy eating, regular exercise, and consistency. Targeted exercises like tricep dips, push-ups, and lateral raises can help tone the muscles in the underarm area. Pair these with cardiovascular activities, strength training, and proper sleep to support underarm fat loss.
Stay committed, and with time, you'll see improvements!
FAQs
1. How to get rid of underarm fat?
To reduce underarm fat, focus on a consistent calorie deficit, a balanced diet and regular cardio and strength training exercises targeting the upper body.
2. What causes armpit fat in females?
In females, armpit or underarm fat is typically caused by excess body fat, hormonal changes, genetics, or a lack of muscle mass in the upper body.
References
- https://www.austinplasticsurgery.com/news/how-do-i-get-rid-of-armpit-fat-bra-bulge/#:~:text=Armpit%20fat%2C%20also%20known%20as,breast%20size%20and%20body%20weight.
- https://www.healthline.com/health/what-causes-armpit-fat
- https://www.healthline.com/health/underarm-fat
- https://www.vinmec.com/eng/article/10-exercises-to-reduce-underarm-fat-en
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