Best 6 sitting exercises to reduce armpit fat

What is armpit fat?

Armpit fat, also known as axillary fat or underarm fat, is usually found between the breast and underarm. Extra folds of fat can provide a flabby look.

There are various reasons why someone may acquire armpit fat.

Sitting Exercises to Reduce Armpit Fat

1. Genetics

Your genes play a significant influence in determining your physical characteristics. A study published in the Life and Biological Science Journal found that hundreds of genetic variables may impact where fat is stored. This study also revealed that fat production and distribution are more likely to be impacted by genetics in those with vulva than in those with penis. If you have close family members with armpit fat, you may have developed the same trait.

2. Poor posture

Poor posture may not be the direct cause of armpit fat. However, a forward-rolling shoulder position might make it more visible. To lessen the appearance of underarm fat, sit and stand straight.

3. Weight gain

If you are overweight, you may store fat under or beneath your armpits. Genetics have a significant effect in where excess fat is stored. If you are overweight, subcutaneous fat may accumulate in your underarms. Gaining weight can also expand the area behind your arms and breasts.

Also read: How to reduce armpit fat: 6 sitting exercises to tone your underarms

6 exercises to reduce armpit fat

Here are some of the most effective sitting exercises to get rid of underarm fat, as suggested by fitness expert Yash Agarwal.

1. Tricep dips

• Sit on the edge of a strong chair, with your hands grasping the edge around your hips.
• Keep your feet flat on the floor and slip your bottom off the chair’s edge.
• Lower your body by bending your elbows to a 90-degree angle, then push back up.
  Repeat 10 to 15 times.

2. Seated bicep curl

• Sit tall in a chair, feet flat on the floor, holding a dumbbell in each hand at your sides, palms facing front.
• Curl the weights up towards your shoulders while keeping your elbows tight to your torso, and then lower them back down.
  Aim for 12–15 repetitions.

3. Chair tricep extensions

• Sit erect on a chair, feet flat on the floor.
• Hold a dumbbell with both hands aloft and arms fully extended.
• Bend your elbows to drop the dumbbell behind your head, keeping them near to your ears.
• Extend your arms back to their original position.
• Try 10 to 12 repeats..

4. Seated shoulder press

• Sit on a chair, with your feet flat on the floor.
• Hold a dumbbell in each hand at shoulder height, palms facing front.
• Raise the dumbbells to your shoulders and push them until your arms are fully extended.
• Do 10 to 12 repetitions.

Sitting Exercises to Reduce Armpit Fat

5. Seated reverse fly

• Sit in a chair, feet flat on the floor, and grasp a dumbbell in each hand.
• Bend forward at the waist and maintain your back straight.
• With a small bend in your elbows, lift your arms to the sides until they are parallel to the floor, then drop them back down.
• Do 10 to 12 repetitions.

Sitting Exercises to Reduce Armpit Fat

6. Seated arm pulse

• Sit in a chair, feet flat on the floor, arms straight out in front of you at shoulder height.
• Make little pulses up and down with your arms, keeping the action regulated and consistent.
• Repeat 15-20 pulses.

7. Seated lateral raise

• Sit straight in a chair, feet flat on the floor, and a dumbbell in each hand at your sides.
• Maintain a small bend in your elbows and lift your arms out to the sides until they are parallel to the floor.
• Gradually lower them back down.
• Aim for 12–15 repetitions.

8. Seated arm circles

• Sit in a chair, back straight, feet flat on the floor.
• Raise your arms shoulder-high, out to the sides.
• Move your arms in little clockwise and counterclockwise circles.

Things to keep in mind

Remember to keep appropriate form and breathe during each workout. For optimal results, practice these exercises at least three times each week, and mix them with a healthy diet and frequent aerobic activity to lose fat overall.

These armpit fat workouts are safe to include in your fitness program. However, before making any modifications to your training routine, contact with a fitness specialist and evaluate any existing medical conditions.