Excess fat around the armpits, often called “boat armpit” or “bra bulge,” and back rolls is common, especially with age, hormonal changes, weight fluctuations, or prolonged sitting. Although spot reduction isn’t possible, you can significantly reduce the appearance of excess fat.
These 10 powerful exercises, which require no equipment or only light improvised weights, target those zones exactly.
The 10 Exercises to Get Rid of Back and Boat Armpit Fat
Doing this boat armpit exercise 3–5 times per week for 20 minutes. Do the exercises back-to-back as a circuit. Rest for 30–60 seconds between moves and 1–2 minutes after each round. Repeat for 3–4 rounds.
1. Arm Circle
Muscles Targeted: Shoulders, upper back, chest, triceps, biceps.
How to Do It Step-by-Step:
- Stand tall, feet shoulder-width apart, back straight, shoulders relaxed.
- Extend both arms straight out to the sides at shoulder height (palms facing down or forward).
- Make small forward circles (fist-sized) for 15 reps — keep arms straight, no shrugging shoulders.
- Reverse direction and make backward circles for another 15 reps.
- Keep movement controlled — no swinging or momentum.
- Reps/Time: 15 forward rotations + 15 backward rotations × 3 rounds.
Beginner Modification: Draw smaller circles or lower your arms slightly.
Advanced option: Hold light water bottles (0.5–1 liter) or increase the size of the circles.
Tip: Slow and deliberate movements activate more muscles and improve circulation.
Why It Works: It warms up your shoulders and upper back, increases blood flow to your armpit area, and tones your muscles without putting stress on your joints. It’s great for reducing the appearance of flab.
2. Raise Hands Forward
Muscles Targeted: Chest (pectorals), shoulders, upper back, triceps.
How to Do It Step-by-Step:
- Stand tall, feet hip-width, core engaged.
- Hold light dumbbells (or water bottles) with neutral grip (palms facing in).
- Extend arms straight out to sides, dumbbells vertical.
- Exhale — bring hands together in front of you (dumbbells almost touch).
- Squeeze shoulder blades together, feel chest stretch and contract.
- Inhale — open arms back to sides with control.
- Repeat continuously.
- Reps: 12 hand raises × 3 sets.
Beginner Modification: Use no weights or a smaller range.
Tip: Keep your shoulders down and feel the squeeze in your chest and upper back.
Why It Works: It tones the chest and strengthens the shoulders and upper back. It helps eliminate the saggy armpit area and creates a beautiful, lifted cleavage line.
3. Bent Over Row
Muscles Targeted: Upper back (rhomboids, traps, lats), rear shoulders, biceps, triceps.
How to Do It Step-by-Step:
- Stand tall, feet hip-width, hold light dumbbells (or water bottles) with reverse grip (palms facing forward).
- Slight knee bend, hinge forward at hips (back straight, no rounding).
- Let arms hang straight down.
- Exhale — bend elbows and pull dumbbells toward body (squeeze shoulder blades together, elbows back).
- Hold 1 second at top. Inhale — straighten arms slowly back to start.
- Reps: 15 repetitions × 3–4 sets.
Beginner Modification: Use no weights or a smaller hinge.
Advanced option: Use heavier weights or hold the top squeeze for 2–3 seconds.
Tip: Keep your back flat and feel your upper back and armpit area working.
Why it works: This exercise is great for strengthening your upper back and pulling your shoulders back. It’ll reduce back rolls and armpit bulges, and improve your posture.
4- Bicep Curls
Muscles Targeted: Biceps, forearms.
How to Do It Step-by-Step:
- Stand tall, feet hip-width, hold light dumbbell in each hand (or water bottles), arms at sides.
- Palms facing forward.
- Keep elbows close to torso — curl weights up toward shoulders (squeeze biceps at top).
- Hold 1 second at top.
- Inhale and lower slowly with control (3–4 seconds down).
- Repeat continuously.
- Reps: 15 reps × 3 sets.
Beginner Modification: Use no weights or a smaller range.
Advanced option: Slow eccentric (lowering over four seconds) or hammer grip (palms facing in).
Tip: Keep your upper arms still and only move your forearms.
Why it works: Tones the front of the arms, balancing the triceps and creating overall arm definition.
6. Bench Press
Targeted: Chest (pectorals), triceps, shoulders, upper back stabilizers.
How to Do It Step-by-Step:
- Lie flat on your back on the floor (mat or carpet for comfort), knees bent, feet flat hip-width apart.
- Hold light dumbbells (or filled water bottles/books) in each hand at chest level, palms facing forward (overhand grip).
- Engage core — press lower back gently into the floor (no arching).
- Exhale and press both weights straight up toward the ceiling until arms are fully extended (don’t lock elbows completely).
- Squeeze chest and triceps hard at the top for 1 second.
- Inhale and slowly lower weights back to chest level (3–4 seconds down — control the eccentric phase).
- Elbows stay at ~45° from your torso — not flaring wide out to 90°.
- Reps: 12 arm presses × 3–4 sets.
Beginner Modification: Use lighter objects or do one arm at a time.
No weights? Do air presses (the same motion, but without weights).
Tip: Visualize pushing the ceiling away to feel the squeeze across your chest and the backs of your arms.
Why it works: It strengthens your pectoral muscles, tones your chest, firms your arms, reduces armpit bulge, and creates a nice shoulder line. It also helps burn fat in your upper body.
6. Knee Push-Ups with Different Hand Positions
Muscles Targeted: Chest, triceps, shoulders, core, upper back.
How to Do It Step-by-Step:
- Start on knees in push-up position: hands shoulder-width apart, body straight from knees to head.
- Engage core — no sagging hips.
- Inhale and lower chest toward floor (elbows point back, close to body).
- Push back up — squeeze chest/triceps at top.
- Next rep: place hands wider (standard push-up width).
- Lower and push up again.
- Alternate narrow and wide hand positions every rep or every few reps.
- Reps: 14 push-ups total × 3–4 sets (alternate hand positions).
Beginner Modification: Place your hands on an elevated surface, such as a chair or couch, or use a smaller range.
Tip: Keep your body straight from your knees to your head and lead with your chest, not your head.
Why It Works: It engages the chest, triceps, and arms, tones the upper body, reduces armpit and back flab, and improves posture and strength.
7. Turns in Plank on Elbows
Muscles Targeted: Obliques, shoulders, chest, upper back, arms, core.
How to Do It Step-by-Step:
- Start in forearm plank: elbows under shoulders, forearms parallel, body straight, core tight.
- Engage abs — keep lower back from sagging.
- Lift right hand off floor, rotate torso right into side plank (left forearm supports).
- Reach right arm up to sky or keep on hip.
- Return to center plank.
- Repeat on left side.
- Alternate rhythmically — steady pace.
- Reps: 14 total twists × 3–4 sets.
Beginner Modification: Drop the bottom knee or perform a smaller twist.
Tip: Keep your core tight and don’t sag. Breathe steadily.
Why It Works: This strengthens your shoulders, chest, back, and arms, reduces back and armpit fat, and improves posture.
8. Body Twist in Prone Position
Muscles Targeted: Upper back, chest, obliques, shoulders.
How to Do It Step-by-Step:
- Lie face down, hands folded in front of you (palms touching), head resting on arms.
- Engage core — keep hips on floor.
- Lift upper body and twist to the right (right shoulder toward ceiling).
- Hold 1 second — feel stretch in left side and chest.
- Return to center. Twist to left side.
- Alternate sides continuously.
- Reps: 14 total lifts × 3–4 sets.
Beginner Modification: Use a smaller lift or no twist.
Tip: Keep your hips grounded and move only your upper body.
Why it works: The back and chest are engaged, the pectorals are stretched, the armpit area is tightened, and posture is improved.
9. Bench Push-Ups
Muscles Targeted: Chest, triceps, shoulders, core.
How to Do It Step-by-Step:
- Place hands on bench/chair, palms down, shoulder-width apart.
- Step feet back — body straight from head to heels (or knees down for easier).
- Inhale and lower chest toward bench (elbows point backward).
- Go as low as possible — feel chest stretch.
- Exhale and push back up — squeeze chest/triceps at top.
- Reps: 12 push-ups × 3–4 sets.
Beginner Modification: From a higher surface or from the knees.
Advanced option: Slowly lower yourself down in four seconds or do a full floor push-up.
Tip: Keep your body straight and lead with your chest.
Why it works: Tone your chest and triceps to reduce flab in your armpits and back, and firm and lift your upper body.
10. Shoulder Blade Reduction Lying on Stomach
Muscles Targeted: Upper back (rhomboids, traps), rear shoulders, chest.
How to Do It Step-by-Step:
- Lie face down on mat, arms extended forward, head resting on floor (or arms).
- Engage core — keep lower back neutral.
- Exhale — pull arms back toward body, bending elbows, squeeze shoulder blades together hard.
- Feel stretch in chest and contraction in upper back.
- Inhale — extend arms forward slowly.
- Repeat continuously.
- Reps: 15 hand repetitions × 3–4 sets.
Beginner Modification: Keep your arms at a smaller range by your sides.
Tip: Keep your neck relaxed and focus on squeezing your shoulder blades together.
Why it works: The upper back is strengthened by this exercise, which also pulls the shoulders back, reduces back rolls and armpit bulges, and improves posture.
These 10 exercises are simple, effective, and proven — no gym required. Commit to them and watch your back and armpit area tighten and smooth out!
