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7 Simple Weight Training Exercises To Burn Arm Pit Fat

Madhura Mohan

Posted on February 25 2021


 nce you wished for a slim waistline, then your interest moved to achieve toned legs, perfect shoulders, strong core, toned arms and now toned arm pit…big cheers to all the ladies out there for loving yourself and showing interest in correcting your body image!

Last time we presented a blog owing to the request placed for tips to achieve toned arms, feels amazing for the wonderful response…now addressing your further request, here, I’ve come today with a set of exercises that help burn fat in the armpit area.



This exercise is an advanced version of the side plank exercise.

1. Start in a side plank position by lifting your right arm, stack your right foot and right leg over your left foot and leg.

2. Place your left elbow under your left shoulders with your forearm pointing away from you and resting on the floor.

3. Your left arm and left leg will be supporting the weight of the body.

4. Keeping your left palm firmly placed on the floor, lift your torso and glutes off the floor.

5. Engage your triceps and lift your right arm towards the ceiling. Keep your head in line with your body throughout the exercise.

6. As you hold this pose for 60 seconds, you’ll work your arms.

7. Repeat this 10 times by switching sides.



Jump rope is one of the simplest exercises to reduce armpit fat. Performing jump rope regularly not just sweats out fat from your body but also gives you sleek and toned arms too. As you move your arms in a circular motion and lift your body weight, you’ll burn calories from your arms. Jump rope helps firm the saggy skin while strengthening your arms.

1. Hold the handle of the rope while keeping your feet planted on the floor and the rope placed behind you.

2. Your hands should be at the hip level.

3. Swing the rope overhead by rotating your wrists and jump.

4. You can either jump with both feet at the same time, one foot at a time or alternating between feet.

5. Don’t hold the rope too firmly, a loose grip will allow for an efficient turn of the rope and allow for greater speed.



Tricep overhead press is a great exercise for hitting your triceps, adding arm definition and getting rid of armpit fat.

1. Stand with your feet shoulder-width apart by holding a dumbbell in each hand.

2. Raise the dumbbell overhead with your arms fully stretched out straight.

3. Slowly lower the dumbbells back behind your head being careful not to flare your elbows out too much.

4. Tense your triceps, armpit and slowly lift the dumbbells upwards until they are raised straight above your head.

5. This completes one rep.



1. Stand with your feet hip-width apart.

2. Hold a dumbbell in each hand at the shoulder level.

3. Now, squeeze your leg and core muscles as you squat down.

4. Lift yourself upwards and push the momentum up through your arms to press the dumbbells above your head with arms raised up and dumbbells by your ears.

5. This completes one rep.



Standing hammer curls are a great variation of bicep curls, with the only difference being you don’t rotate your wrist while doing hammer curls.

1. Stand straight with your feet hip-width apart holding dumbbells by your sides.

2. Bend your arms slightly to take tension into the biceps and slowly curl the dumbbells up.

3. Squeeze the dumbbells at the top of the movement and then slowly lower the dumbbells back to the starting position.

4. This completes one rep.



1. Stand with your feet shoulder-width apart holding dumbbell in each hand, lean forward with your knees bent, keeping your spine in a neutral position.

2. Your arms should be extended straight while your body is leant forward.

3. Engage your core and pull the dumbbells towards your waistline, while also squeezing your shoulder blades together.

4. Slowly lower the dumbbell back to the starting position to complete one rep.



1. Lie down flat on the floor with a dumbbell in each hand, your arms up and the palms of your hands facing each other.

2. Tense your chest to bring the 2 dumbbells together, with your arms raised and stretched out on top.

3. Lower the dumbbells laterally while maintaining the angle at your elbow.

4. This completes one rep.


Your flabby arms should no more bother you, these exercises will definitely help you lose arm fat, try them at home daily to torch those unwanted fats around the underarm…

Ladies, feel more comfortable in sleeveless tops and also feel free to write to us for advice on health, fitness and nutrition…


Also read: Stretching Exercises For Improved Flexibility

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