Blog post -
Armpit Fat Workout, Tummy Toning & Liposuction: Which Option is Right for You?
Why armpit & tummy fat accumulates
If you're wondering why fat tends to settle around your waist and under your arms, it's a mix of genetics, hormonal changes, and our everyday choices — like what we eat and how much we move.
Gaining weight often leads to extra fat pockets in these areas. Plus, hormonal shifts during times like puberty, pregnancy, and menopause can affect where our bodies store fat.
Armpit fat appears as stubborn pockets between your upper arm and breast. Typically influenced by genetics, but things like weight changes and hormonal fluctuations, especially related to conditions like menopause or PCOS, can make it more obvious.
Understanding fat in our body
| Feature | Visceral Fat | Subcutaneous Fat |
|---|---|---|
| Location | Deep inside your abdomen, wrapping around vital organs like the liver and heart | Directly under the skin |
| Appearance | Not visible or pinchable | Visible and pinchable |
| Health risks | Linked to a higher risk of health issues such as cardio disease and Type 2 diabetes | Less risk compared to visceral fat |
| Function | A protective layer for internal organs | Serves as an energy reserve and insulation |
| Health risks | Linked to a higher risk of health issues such as cardio disease and Type 2 diabetes | Less risk compared to visceral fat |
| Function | A protective layer for internal organs | Serves as an energy reserve and insulation |
Combining a healthy diet with regular exercise is essential for reducing body fat, as diet is critical for initial weight loss.
Gym-Based Armpit & Tummy Workout Routines
The 3-3-3 workout framework of a fitness routine creates a sustainable approach to leading an active life. This guide will help you stay focused on your body's needs for strength training (3 days) and cardio activities (3 days), while allowing your body to rest for active muscle recovery (3 days).
While you can't spot-reduce fat in specific areas, building muscle with particular exercises can help minimise the appearance of those stubborn spots.
Push-ups (modified for beginners)
Do these on your knees or an incline.
Start on all fours, hands under your shoulders, keeping your spine straight from head to knees.
Lower your chest to the floor by bending your elbows.
If using an incline, place your hands on something elevated and lower your chest while keeping your body straight.
Squats with core engagement
Tighten your core as if bracing for a punch.
Keep your spine neutral as you squat; push your hips back and down while your chest stays up.
Focus on the descent and ascent, squeezing your glutes at the top and maintaining tightness in your core.
Healthy alternatives to popular food
| Common dish | Alternative | Why it’s healthier |
|---|---|---|
| White rice | Basmati Rice | Less refined and higher in fibre, with a lower glycemic index |
| Cream-based soups | Broth-based soups | Fewer calories and more nutrients |
| White Bread | Sourdough Bread | Easier to digest and has a better nutrient profile |
| Soda | Flavoured carbonated water | Provides that fizzy satisfaction without the calories and sugars |
| Creamy pasta with white pasta | Aglio olio with whole grain | Lower-calorie, nutrient-rich option |
| Regular yoghurt | Greek yoghurt | Higher protein and less sugar |
Meal timing for working professionals
For those with irregular eating habits, setting a meal timing can be the strategy of your weight loss or healthy lifestyle journey:
- An hour after you wake up: Breakfast with high-protein meal like hard boiled eggs on toasted sourdough bread, greek yogurt with fruit slices, etc
- Midday: Take a balanced meal of protein, carbs, healthy fats and fibre
- Last meal of the day should be at least 4 hours before bedtime: Avoid large meals and focus on lighter meals rich in veggies and lean proteins that support better metabolism and sleep quality.
When Workouts & Diets Aren't Enough: Amaris B. Clinic Solutions for Armpit & Tummy Fat
If diet and exercise haven't tackled those stubborn fat pockets, liposuction can effectively remove fat where other approaches have fallen short.
Armpit liposuction with MDC-Sculpt® Lipo Technique
Dr Ivan Puah's proprietary surgical approach is a multi-dimensional fat removal method that effectively addresses individual anatomical variations and natural aesthetic proportions.
During Armpit liposuction with MDC-Sculpt® Lipo Technique, his technique not only stimulates collagen production and tightens skin but also preserves lymph nodes and nerves—both critical in this delicate zone.
Tummy liposuction
Tummy liposuction is a surgical procedure that removes stubborn excess fat from the abdomen. In the hands of a skilled liposuction doctor, patients can expect the removal of localised subcutaneous fat tissue, with customised body contouring and skin tightening.