Armpit fat — sometimes called “bra bulge” — is a common concern for many women. Whether it’s visible when wearing sleeveless tops or tight bras, this stubborn area can affect confidence. But the good news? You can reduce armpit fat with a combination of targeted exercises, healthy habits, and lifestyle changes.
Here’s a step-by-step guide on how to get rid of armpit fat naturally and effectively.
1. Understand What Causes Armpit Fat
Before you start, it’s important to know what contributes to fat accumulation in the armpit area:
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Lack of upper body workouts
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Poor posture
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Hormonal imbalance
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Weight gain
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Genetics
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Ill-fitting bras
Understanding the root cause can help you address the issue more efficiently.
2. Try These Targeted Exercises
Here are some of the best exercises to help tone and tighten the armpit area:
🏋️♀️ Push-Ups
Great for chest and upper arm toning. Start with 10–15 reps daily.
💪 Dumbbell Chest Fly
Lie on your back with dumbbells in hand. Raise your arms wide and bring them together slowly. Do 3 sets of 12 reps.
🧘♀️ Arm Circles
Simple yet effective. Circle your arms forward and backward for 30 seconds each.
🏋️♂️ Tricep Dips
Use a chair or bench to target your triceps and back fat.
3. Focus on Full-Body Fat Loss
Spot reduction isn’t fully effective. Combine cardio workouts like:
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Jump rope
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Jogging
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HIIT
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Swimming
These help burn overall body fat, including the armpits.
4. Maintain a Healthy Diet
Nutrition plays a vital role in fat loss. Focus on:
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Lean protein (chicken, eggs, tofu)
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Green leafy vegetables
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Whole grains
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Healthy fats (nuts, seeds, avocado)
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Avoid sugary and processed foods
Drink plenty of water to stay hydrated and flush out toxins.
5. Wear the Right Bra
A properly fitted bra not only boosts confidence but also avoids bulges that make armpit fat more visible. Get professionally measured to find the right size and support.
6. Improve Your Posture
Slouching can cause your chest and underarm area to sag, making fat more visible. Practice standing tall with your shoulders back.
7. Be Consistent and Patient
Fat loss takes time. With daily effort, consistent workouts, and healthy eating, you’ll start seeing results in a few weeks.
🧴 Bonus Tip: Try Lymphatic Massage
Some people find that lymphatic drainage massages help reduce puffiness and stimulate circulation, which can aid fat reduction around the armpits.
Final Thoughts
Getting rid of armpit fat isn’t about perfection — it’s about progress and feeling confident in your own skin. Incorporate the tips above into your routine, and stay committed. You’ve got this!
