Underarm fat can be stubborn, but you don’t need to suffer through brutal workouts to tone it up. The key is gentle, consistent movement that targets the area without leaving you sore for days. Let’s dive into five effective exercises that’ll help you sculpt those arms without the dreaded post-workout burn.
If regular push-ups feel like torture, wall push-ups are your new best friend. Stand about two feet from a wall, place your hands shoulder-width apart, and lean in until your chest nearly touches the wall. Push back slowly. This low-impact move engages your triceps and shoulders without straining your joints. Aim for 3 sets of 12 reps—easy does it, but consistency is key.
Simple? Yes. Effective? Absolutely. Extend your arms straight out to the sides at shoulder height and make small, controlled circles—forward for 30 seconds, then backward. This sneaky little move fires up your deltoids and triceps while improving circulation. Do this for a minute or two daily, and you’ll notice better definition over time. No weights needed, just patience.
Grab a light resistance band (start with the easiest tension). Hold it straight out in front of you, hands shoulder-width apart. Slowly pull the band apart until your arms extend out to the sides, squeezing your shoulder blades together. This strengthens the often-neglected rear delts and upper back, which helps create a more balanced, toned look. Three sets of 10-12 reps should do the trick.
No bench? No problem. Use a sturdy chair or even your couch. Sit on the edge, place your hands next to your hips, then slide your butt off the seat. Bend your elbows to lower yourself a few inches, then press back up. This move zeroes in on the triceps—the muscle group that, when toned, makes underarm fat far less noticeable. Start with 2 sets of 8 reps and work your way up.
Planks are already a solid core workout, but adding arm lifts takes it up a notch. Get into a forearm plank position, keeping your body in a straight line. Lift one arm straight out to the side, hold for a few seconds, then switch. This challenges your stability while working your shoulders and arms. Even doing 5 lifts per side makes a difference—just focus on form over speed.
Remember, underarm fat doesn’t disappear overnight, but these gentle workouts will help tighten and tone without leaving you wiped out. Pair them with balanced eating and hydration, and you’ll start seeing—and feeling—the difference. No gym membership or extreme routines required, just a little dedication and some trust in the process.
