Underarm Fat Workout at Home: 7 Easy Exercises to Tone and Strengthen

Are you tired of hiding your arms in long sleeves or feeling insecure about underarm flab? You’re not alone. Many women struggle with stubborn underarm fat — but the good news is you can target and tone this area right from the comfort of your home.

This article will show you 7 effective underarm fat workouts you can do at home, no fancy equipment required. Whether you’re a beginner or getting back into fitness, these exercises will help strengthen your arms, improve muscle tone, and boost your confidence.

Why Do We Get Underarm Fat?

Underarm fat typically develops due to a combination of factors:

• Lack of muscle tone in the triceps and shoulders

• Excess body fat overall

• Age-related muscle loss

• Genetics and posture issues

The key to reducing it is consistency — combining targeted strength training with cardio and a balanced diet. These 7 moves focus on sculpting the arms and shoulders to reduce the appearance of underarm fat.

7 Best Underarm Fat Workouts at Home

Try each move for 30–45 seconds, with 15 seconds of rest between, and complete 2–3 rounds for a full workout.

1. Arm Circles (Forward & Backward)

Targets: Shoulders, triceps, chest

This classic bodyweight move warms up your upper body and builds endurance in the arms.

How to do it:

• Extend both arms straight out at shoulder height.

• Make small forward circles for 30 seconds, then reverse the direction for another 30 seconds.

• Keep your arms fully extended and don’t let them drop!

Pro Tip: Increase difficulty by holding small water bottles or light dumbbells.

2. Push-Ups (Knee or Full)

Targets: Chest, shoulders, triceps

Push-ups are powerful for toning the underarm area.

How to do it:

• Start in a plank position or on your knees.

• Lower your chest to the ground, keeping your elbows at a 45-degree angle.

• Push back up without locking your elbows at the top.

Modifications: Beginners can start on their knees or do wall push-ups.

3. Tricep Dips (Using a Chair or Couch)

Targets: Triceps

This is one of the best moves for tightening and defining the back of your arms.

How to do it:

• Sit on the edge of a chair, hands gripping the edge.

• Slide your hips forward, bending elbows to lower your body.

• Push back up to starting position.

Tip: Keep your back close to the chair and knees bent for easier reps.

4. Plank Shoulder Taps

Targets: Shoulders, triceps, core

Build strength while stabilizing your upper body.

How to do it:

• Start in a plank position.

• Tap your left shoulder with your right hand, then switch.

• Keep hips still and back flat.

Make it easier: Drop to your knees while keeping form strong.

5. Wall Angels

Targets: Upper back, shoulders, posture muscles

This low-impact move improves posture and tones underarm-supporting muscles.

How to do it:

• Stand with back flat against a wall, arms in a goalpost position.

• Slowly raise and lower arms as if making a snow angel.

• Keep elbows and wrists touching the wall.

Challenge: Do this after a round of arm circles for extra burn!

6. Overhead Arm Extensions

Targets: Triceps

This isolation move works directly on the underarm “batwing” area.

How to do it:

• Hold a dumbbell (or water bottle) with both hands behind your head.

• Extend arms upward, squeezing triceps.

• Lower slowly and repeat.

Form Tip: Avoid arching your lower back — keep core engaged.

7. Boxing Punches

Targets: Shoulders, arms, chest, and cardio burn

This fun, high-energy move tones arms while boosting your heart rate.

How to do it:

• Stand in a boxing stance.

• Punch straight ahead, alternating arms.

• Keep fists tight and arms at shoulder height.

Optional: Add light weights for extra resistance.

How Often Should You Do These Workouts?

To see results, aim for:

• 3–4 times per week

• 2–3 rounds of all 7 exercises

• Combine with 20–30 minutes of cardio (walking, jump rope, dancing)

• Stay consistent for at least 4–6 weeks

Nutrition Matters Too

Targeting fat in one spot (aka “spot reduction”) is a myth — so don’t forget to:

• Drink plenty of water

• Eat lean protein and vegetables

• Cut back on processed sugars

• Get enough sleep and manage stress

Final Tips: Confidence Starts with Consistency

Reducing underarm fat takes time and effort, but these at-home workouts are a great way to start. Pair them with good nutrition, movement you enjoy, and self-love — and you’ll see and feel the difference.