Exercises to Get Rid of Flabby Armpits

Shape up those armpits, along with the rest of your body, with exercise and a healthy diet.
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While the armpits may not seem like a common trouble spot, excess fat in the area can lead to embarrassment and self-consciousness -- especially during the months when little bitty tops are popular. Like excess fat anywhere else in the body, armpit fat is neither necessary or permanent. While it's not possible to specifically target your armpit fat, you can engage in a total body weight loss plan to shed fat throughout your body. With a little hard work, good nutrition and fat burning and muscle toning exercises, you can make your armpits a little less flabby.


Cardiovascular exercise is not only great for the heart but also for burning calories and fat. Exercises that require large muscle movements such as running, cycling, rowing, swimming and elliptical training are the most efficient for creating a calorie deficit. Increase the intensity and the fat burn of your cardio workouts by adding resistance, intervals or hills to your routine. The American College of Sports Medicine recommends that overweight adults get at least 45 minutes of cardiovascular exercise per day to facilitate weight loss and prevent weight regain.

Bench Press

The bench press is an effective exercise for strengthening and toning the pectoral muscles of the chest that just so happen to run all the way across your armpit. Toning these muscles will help your armpits to appear less flabby. Lie horizontally on an exercise bench and hold a dumbbell in each hand. Begin with your arms extended vertically above your chest and then inhale as you slowly lower the weights to your chest by bending your elbows. Exhale and press the weights back up to the starting position. Aim for two to three sets of eight to 12 repetitions using a challenging weight.


Pushups are always a great option whether you're trying to tone muscle in the arms and chest or build upper body strength. They are very easy to perform and require no extra equipment, so even on vacation you can work on trimming up your armpit area. Begin in pushup position with your arms extended, hands wider than shoulder-width apart and legs straight. Contract your abdomen, stabilize your hips and inhale as you lower your chest to the floor. Extend your arms as you exhale and return to the starting position. Keep your body in a straight line throughout the movement. Perform two to three sets of 10 to 20 repetitions.

Dumbbell Flyes

Dumbbell flyes offer an excellent means to stretching and strengthening the muscles around the armpit area. This exercise should be performed at the end of the workout, after the heavier lifts. To avoid injury, never use heavy weights when performing this exercise. Lie face up on a horizontal exercise bench and hold the weights with your arms extended vertically above your chest. Inhale and slowly lower the weights out and down until your arms reach a horizontal position. Squeeze your chest muscles as you exhale and bring your arms back up to the starting position. Maintain a slight bend in your elbows throughout the movement to keep excess strain off the joint. Complete two to three sets of eight to 12 repetitions of the exercise.

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