15 Underarm Fat Workout for Woman's
- fitnessguidezblog7
- Jul 10, 2025
- 4 min read
15 Underarm Fat Workouts for Women: A Gentle Start to Stronger Arms
Many women feel shy or uncomfortable about the soft area under their arms. It can be tough to deal with, but you're not alone. The truth is, we can’t make fat go away from one single part of the body—but we can build stronger arms, shoulders, and chest muscles. And when we do that, it helps tighten the area and bring back confidence.
This guide is made for beginners. No fancy words. Just real moves, real steps, and real hope.
Why Focus on Underarm Fat?
Underarm fat can show up because of genes, age, hormones, or not moving much. It might make you feel like you want to hide your arms—but you don’t have to. These simple exercises help wake up the muscles around that area. And with time, it makes your arms feel firm, strong, and proud.
Consistency is everything. Even on slow days—keep going.
1. Push-Ups
How to Do It:
Start in plank, hands a bit wider than shoulders. Lower your chest toward the floor. Push back up.
Tips: Keep your back straight. If full push-ups are too hard, start on your knees. Every effort matters.
2. Tricep Dips
How to Do It: Sit on the edge of a chair. Put your hands beside you. Move your hips off the edge, lower your body, then push back up.
Tips: Keep your elbows pointing back. Stay close to the chair.
3. Arm Circles
How to Do It: Stand with arms out to your sides, shoulder high. Make small circles forward, then backward.
Tips: Keep your arms straight and steady. It might burn, but that’s your muscles waking up.
4. Tricep Kickbacks
How to Do It: Hold dumbbells or water bottles. Lean forward a bit. Bend elbows, then stretch your arms straight back.
Tips: Only move your forearms—keep the upper arms still.
5. Plank to Push-Up
How to Do It: Start in forearm plank. Push up onto your hands, one arm at a time. Go back down.
Tips: Switch which arm leads. Keep your body straight and strong.
6. Wall Push-Ups
How to Do It Stand facing a wall. Put your hands on it at shoulder height. Step back. Bend your elbows, lean in, then push back.
Tips: This one is great if you’re just starting. Go slow.
7. Overhead Tricep Extension
How to Do It: Hold one dumbbell with both hands above your head. Bend your elbows to drop the weight behind your head. Lift it again.
Tips: Keep your elbows close to your ears.
8. Lateral Arm Raises
How to Do It: Hold light weights. Stand straight. Lift arms out to your sides until shoulder level. Lower slowly.
Tips: Don’t lift your shoulders. Let your arms do the work.
9. Chest Press
How to Do It: Lie on your back, knees bent. Hold dumbbells over your chest. Press them up, then lower.
Tips: Bend elbows at a right angle as you bring the weights down.
10. Plank Shoulder Taps
How to Do It: Start in plank. Tap your left shoulder with your right hand. Then switch.
Tips: Try not to twist your body. Keep your hips still.
11. Downward Dog to Plank
How to Do It: Start in downward dog—hips up, arms and legs straight. Shift forward into plank. Then go back.
Tips: Move with control. Feel the strength in your arms.
12. Resistance Band Pull-Aparts
How to Do It: Hold a resistance band at shoulder height. Pull it apart by stretching your arms wide. Return slowly.
Tips: Keep your arms straight the whole time.
13. Diamond Push-Ups
How to Do It: Get into push-up position. Bring your hands close together under your chest to form a diamond shape. Lower your body, then push up.
Tips: This move works your triceps more than a regular push-up. Go slow if it’s tough.
14. Punches
How to Do It: Stand tall. Hold your fists near your chest. Punch forward with one hand, then the other.
Tips: Keep your core tight. Move quickly. Let out stress with every punch.
15. Superman
How to Do It: Lie on your belly. Stretch your arms out in front. Lift your arms, chest, and legs at the same time. Hold, then lower.
Tips: Squeeze your back and arms at the top. It helps with posture too.
Tips for Beginners
Start Small: Try 1–2 sets of 8–12 reps for each exercise.
Rest When Needed: Don’t rush. Give your body time.
Focus on Form: Doing it right matters more than doing it fast.
Grow Slowly: When you feel stronger, add more reps or sets.
Final Words — From the Heart
Changing your body doesn’t happen in one day. But every drop of sweat, every shaky rep, every deep breath—it all counts. These exercises are not just for your arms. They’re for your spirit, your confidence, your strength.
You are not behind. You are not weak. You are on your way.
Be proud of every small win. And remember: strong arms hold not just weight—but dreams.
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