Excess flab has its way of sneaking up on you over time.  A common area where this embarrassing adiposity likes to dwell is the underarm region.

I think I can speak for everyone when I say there’s nothing cool about lifting your arm straight out in front of your body and locating some loose baggage dangling down.

No need to get worried though. Underarm flab freedom is no more than a solid exercise plan away. And that’s what I’m going to focus on right now. Just be aware that you’re going to have to work hard and have good discipline.


Start by doing cardio

You may be thinking; why in the world would I want to do cardio to get rid of underarm flab? Well the answer should be obvious by now. For the zillion-th time, you cannot spot reduce! Fat loss is holistic in nature.

It may hang around in specific regions, but that’s not how you shake it off. You need to burn the fat through your entire body to get rid of it in one area.

That’s why the first thing you’re going to do is pick a form of cardio you like and do it at least three days a week. You’re welcome to do it more often if you are motivated to lose the flab faster. Try to do at least 30 minutes of cardio in your sessions, but feel free to work your way up to 60-plus.

My biggest concern is the WAY you do it as opposed to the amount you do.

For example, don’t sit on an exercise bike, leafing through the newspaper to see how well your stock is faring. Your workouts should be intense enough that you can’t read, write, or talk. Intervals are actually your best bet, where you alternate back and forth between high and low intensity.

how to exercise for underarm flab2

Work your entire body with weights

The blind eye might be led to believe arm exercises are the ticket for burning underarm flab. Yeah, that makes a little bit of sense. But here’s what makes more. Perform exercises for your entire body! Why? Because the more muscle you build, the higher your metabolism will be.

A high metabolism means you will burn an abundance of calories while you sit down to read, write and talk to your homies. It’s sort of like passive income where you get paid for doing nothing. Just like hard work can pay off in the income department, it can also pay off with your body.

Focus on doing compound exercises like bench presses, military presses, back rows, lat pull downs, squats, dead lifts and lunges. With the exception of the last three exercises, all of the other ones work your arms by default, so you have nothing to worry about.

Avoid the pitfall of just doing triceps exercises

Whenever you do an exercise that involves extending, or straightening, your arm, you are working the triceps. These are the muscles found in the underarm area. It might be fun to work the tris, but remember spot reduction doesn’t exist.

Save the rudimentary exercises for the end of your routine after you’ve selfishly used your triceps as secondary muscles to aid your compound exercises. Feel free to throw in some biceps exercises too like curls and chin-ups to avoid asymmetry

Use proper technique

Far too many times I see people using ungodly bad form in the gym. Don’t be one of those people. Make sure to move through a full range of motion with every exercise and use weights that are manageable. You will know if they are manageable because you won’t have to rely on momentum to move them.

Put it all together

I already told you how much cardio to do. As for weight training, I’d say three days a week should suffice. Just make sure to never work the same muscles on consecutive days. You are setting yourself up for disaster and injury if you do.

Before I leave the subject of cardio, I’d like to give you one last note. If you do it on your weight training days, make sure it is at the end of your workouts. It’s fine to do a light five-minute warmup beforehand, but not a full scale cardio blast. You will sap your energy levels and won’t have anything left to push some iron around.

Although this is about exercise and underarm flab, make sure to be in tune with your diet. Don’t expect to lose flabbiness from your arms if you follow sloppy eating habits.

Keep it clean, whole, healthy and as natural as possible. It also wouldn’t be a bad idea to knock a few calories off of your daily intake.

OK, I have to hit the trail.

Stay focused, be patient and keep the negative emotions in check. If you need any further assistance, don’t be afraid to look me up.

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans