How to get rid of fat that pokes out between your underarm and breast

Updated April 17, 2017

It isn't possible to target a specific part of the body when trying to lose weight. Different body types have different problem areas; some people gain weight across the chest and upper arms, resulting in a crease or "fat roll." To remove fat from the underarm and chest, you must reduce your overall body fat by changing your diet and exercise habits. Working the muscles of the chest and shoulders will also help tone this area.

Measure yourself, or have yourself measured by a professional, to ensure you're selecting the correct size of clothing. A tight blouse or an ill-fitting bra can magnify the problem tenfold by forcing loose skin and fat into a fold at your underarm.

Alter your diet. Reduce your portion sizes and eat more regularly throughout the day to give your metabolism a healthy boost. Make sure fruits and vegetables are the foundation of your diet. They're low in fat, high in nutritional value, and contain lots of dietary fibre to regulate insulin release and promote healthy digestion. Cut out all processed foods and simple sugars, and instead, opt for complex carbohydrates such as brown rice, oats and whole grains, to boost your energy.

Perform a minimum of 30 minutes of sweat-inducing activity, at least three times each week. This is the recommended weekly minimum, as set by the U.S. Department of Health. Cardiovascular exercises such as swimming, cycling, jogging and team sports are a great way to burn calories and fat and increase your metabolic rate.

Perform wide grip push-ups to widen and tone your chest, shoulders and upper arms. Lie flat on your stomach and push up so your arms are almost fully extended, and there's a straight line between your head and heels. Make sure your hands are slightly wider than shoulder width apart. Bend your elbows and slowly lower towards the floor, keeping your core contracted and your trunk locked. When your chest is close to the floor, push back up to the start position.


If you find regular push-ups too difficult, start out on your knees to build up your strength. Once you can manage 20 knee push-ups, begin attempting regular push-ups.


Always consult with your doctor or physician before significantly altering your exercise regimen.

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About the Author

Joe Faulkner-Edwards has been a freelancer for the BBC since 2008. He writes and researches innovative new factual entertainment formats and output-related material for BBC Online. Faulkner-Edwards is also a health and fitness expert. His health and lifestyle articles have been featured in "The Leeds Student" newspaper. He holds a Bachelor of Arts in broadcasting from the University of Leeds.