It is normal to have a little fat in the armpits . However, having excess (as well as back fat) is unhealthy. Your armpit or armpit area will appear “chubby” or “rolly”, like a lump of fat around your bra area (between your armpits and chest) that is often annoying and uncomfortable. Learn the best and safest ways to burn underarm fat including exercise, weight loss, as well as some of the ways to hide those bra bumps.

That chubby lump that appears in our armpit and that we agree is not of great taste for many, may have a remedy, but before that, you must determine if it is really fat that your armpit contains in excess or is it another cause due to which, your armpit is showing off with extra volume.

Causes of bulging armpits

Those bulky meat rolls that form around our armpits when wearing certain garments or with the bra, will sometimes be showing you signs of something other than fat in the area. For that we invite you to continue reading to rule out those causes, and once they are discarded, then get down to work to lower that extra fat in your armpits since it has practical solutions .

Axillary mammary accessory tissue

While most people imagine that chubby lump is fat around their armpit , this could be axillary breast accessory tissue (also known as polymastia, multiple breast syndrome, or supernumerary breasts).

This is above all a congenital condition in which you will have an additional breast – lacking areolas or nipples – along the embryological mammary crest especially in the thoracic wall, vulva, knee, lateral thigh, buttocks, face, neck, ears or armpit.

When you have it on the chest wall or armpit area, it can easily be mistaken for armpit fat. It is found in 2 to 6% of women and 1 to 3% of men. It can be corrected through a surgical incision or mainly liposuction.

Fat in the armpit that is a lipoma

Armpit fat lump or lipoma is a harmless non-cancerous condition. If they are small, they should be left alone. Lipomas can also be on the shoulders, neck, arms, back, buttocks, or thighs. If they cause pain, feel hard, or get larger, they can be surgically removed.

Prominent lymph nodes

Before concluding that what you have is underarm fat, you need to be sure that it is not prominent lymph nodes that you may be having. This requires an expert to diagnose it well.

Why fat accumulates in the armpits

Body gauze pads are important as they help transport fat-soluble vitamins A, D, E and K, are shock absorbers (protect internal organs), are a source of stored energy, isolate your body from heat loss, among other important functions .

The human body has a tendency to store excess fat in the stomach, hips, buttocks, thighs, calves, back, chest, and armpits. In general, women tend to have slightly higher amounts of essential fats compared to men. Having excess fat in the body is not healthy.

Part of the reason why your body stores excess fat, include poor eating habits and food choices, excessive stress, toxins present in food, frequent and excessive alcohol consumption, sedentary lifestyle, lack of sleep , some medications, certain hormones, among other reasons.

Another possible cause or reason for underarm fat in women is breast size . Larger breasts tend to increase the fat around them. When the armpits are pushed against the arms, the armpits may appear to be carrying a lot of fat, when in fact they are not. Other factors such as pregnancy (makes breasts bigger), breastfeeding, etc., can also create the appearance of fat armpits.

How to get rid of underarm fat through exercises

There are many weight and weightless exercises that can be done to shed underarm fat , there are even exercises that can be done while at home. Cardio routine couplings and some fat burning exercises work to strengthen the muscles around the armpit to help decrease the appearance of underarm fat. Since exercises will help you build muscle and tone underarm fat, you will reduce the fat around this area.

In general, the exercises will not only help to tone the muscles, but also increase your metabolic rate, body mass, core strength, reduce the risks of various diseases such as breast cancer, dementia, diabetes, coronary heart disease, accidents cerebrovascular, colon cancer, in addition to weight loss and increased mood.

If you burn 500 calories more than you eat every day for a week, you should lose about a pound to a pound. This must be accompanied by a good choice in diet and other healthy habits.

The following exercises aren’t the only best for underarm fat. There are many others that include dumbbell curls, press, resistance bands, ropes, arm hangs, triceps exercises, and many more.

Walk on hands in side plank

This exercise targets the arms, chest, abs, and shoulders and is one of the very effective exercises for armpit fat. Make sure your pelvic and stomach muscle levels are pushing toward your back. Before starting check the image below.

Rotating push-ups

The list of the best armpit fat workouts is long. This is another great exercise that you should give a try. It will strengthen the arms, chest, shoulders, lower back, abdominal and thoracic. It is a perfect exercise to remove the extra armpit quickly. Review the image above which consists of placing yourself in a plank position with arms outstretched, lowering slowly like doing an abdominal, getting up by turning on your side lifting one arm. Repeat on the other side doing alternate repetitions of 8 times.

Arm Raises with Forward Bent Trunk

Other exercises to get rid of armpit fat is bending the trunk in a flying position and doing arm lifts with hand weights. It can help you tone your shoulders, armpits, and chest muscles. You need to have two weights to do this exercise and it can be done at the gym or at home. Do ten repetitions.

Dumbbell arm raise

The dumbbell press is another good exercise to help eliminate armpit fat that you can do at home if you have two dumbbells. This will benefit the front shoulder muscles, upper back muscles, serratus anterior (muscle that runs along the ribs), biceps, and chest muscles. You can do it lying on the floor or use your exercise ball.

Push-ups to eliminate fat in the armpits

Push-ups strengthen the chest, shoulders, and arms, creating muscle tone throughout the armpit area. Make sure you do around 15-20 reps. There are many variations of arm push-ups that you can do, and all of these variations will help shed your underarm fat. However, as a beginner you may not be able to do 15 to 20 push-ups. Start with as many as you can and gradually increase the number.

Cardiovascular exersise

Overhead cardio (aerobic) workouts and strength training exercises help to lose weight not only in the armpit, but throughout the body by giving the body balance and toning.

It is recommended to do 2 hours and 30 minutes (150 minutes) of aerobic activity of moderate intensity (for example, brisk walking) each week and training with muscle-strengthening weights on 2 or more days a week working all the large muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

Eat a healthy diet to eliminate underarm fat

In addition to both the cardio and strengthening exercises (including all the exercises to lose armpit fat) that we have discussed, diet plays a role in your effort to reduce the fat in your armpits. Eat lots of vegetables, protein, and essential fats; eat while sitting with a single plate; try calorie control; Drink a lot of water; ditch tempting foods, and eat low carb foods. Avoid refined sugars and starches.

How to hide armpit fat


The right choice of bras can make a big difference in your job of preventing underarm fat from being so obvious . Avoid bras that have small cups, as they cause the breast tissue to pucker under the arm. Opt for bras that offer extra-lateral coverage, meaning fuller cup size bras, as well as wider straps.

In addition to wearing a bra that hides underarm fat, you need to make sure to choose flattering dresses and tops that hide underarm fat.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses. He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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