Say Goodbye to Underarm Flab: Simple At-Home Workouts for Toned Arms

March 26, 2025 Lisa Goodwin

Struggling with Underarm Flab? You’re Not Alone.

If you’ve ever waved at someone only to feel your underarms jiggling a little too much, you’re not alone. Many of us notice that extra bit of flab under our arms, especially as we age or if we’ve lost weight. The good news? You can tone and strengthen this area with the right approach!

Your underarm area—sometimes called “bat wings”—is primarily made up of the triceps (the muscles on the back of your arms). To firm them up, we need to focus on strength training while also keeping our overall body fat in check.

Let’s break it down into simple, effective steps that you can do from the comfort of your home.

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The Best Underarm Flab Workout: No Gym Required

These exercises target your triceps and surrounding muscles, helping to create a more defined, sculpted look over time.

1. Triceps Dips

Sit on the edge of a sturdy chair or bench, hands gripping the edge beside your hips.
Slide your hips forward, keeping your knees bent.
Lower your body by bending your elbows to 90 degrees.
Push back up to the starting position.
Do 3 sets of 12 reps.

2. Wall Push-Ups

Stand facing a wall, about arm’s length away.
Place your palms flat against the wall at shoulder height.
Lower yourself toward the wall by bending your elbows, keeping your body in a straight line.
Push back to the starting position.
Do 3 sets of 15 reps.

3. Arm Circles

Stand tall with your arms extended straight out to the sides.
Make small, controlled circles forward for 30 seconds.
Reverse the direction for another 30 seconds.
Repeat for 3 rounds.

Don't forget to grab your FREE Progress Tracker for these exercises!

4. Triceps Extensions (With a Resistance Band or Water Bottle)

Hold a resistance band or a full water bottle overhead.
Bend your elbows to lower the band/bottle behind your head.
Extend back up to the starting position.
Do 3 sets of 12 reps.

5. Shoulder & Arm Stretches (Flexibility matters!)

After strength training, stretch your arms and shoulders to improve flexibility and prevent stiffness.
Try a simple triceps stretch: Reach one arm overhead, bend the elbow, and use the opposite hand to gently pull.
Hold for 15–30 seconds per arm.

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If you’re looking for a structured, easy-to-follow plan that builds strength while keeping workouts simple and fun, my 4-Week Quick Start Beginner Workout Plan is perfect for you.

This plan helps you gradually progress, building a foundation of strength without feeling overwhelmed. Get access to guided workouts, printable trackers, and step-by-step instructions to keep you on track. [Join the program now!]

Final Tips for Toning Underarm Flab

Be Consistent – Results come with regular movement! Aim for these exercises 3–4 times a week.
Stay Active Overall – Cardio, like brisk walking or dancing, helps burn excess fat while keeping your arms engaged.
Fuel Your Body Right – A well-balanced diet supports muscle growth and fat loss, helping your arms look leaner.
Hydration & Sleep – Your muscles recover and strengthen while you rest, so drink plenty of water and prioritize sleep!

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By following these simple exercises and committing to a plan, you’ll start seeing and feeling the difference in your arms. Stick with it, and your future self will thank you!