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Side boob fat can hurt women’s confidence and security, which is why there are many efforts to reduce body fat around that area.
When I'm speaking to my patients, though, I want to emphasize approaching these modifications slowly.
There are multiple ways how to get rid of side boob fat, such as:
- Calorie restriction
- Strength training
- Cardiovascular training
- Trying different bras
- Surgical procedures
Methods like spot reduction and sauna suits are ineffective and will only cost time and money. Instead, focus on these methods and double down on patience.
In this article, I’ll cover valuable information on how to get rid of breast side fat, for example:
- What causes side boob fat?
- Why spot reduction is not effective
- Methods to get rid of side boob fat
- Exercises that can help you lose side breast fat
Let’s dive in!
What Causes Side Boob Fat?
Side boob fat is nothing but a symptom of increased body fat. Humans have different body types, which causes changes in how everybody’s bodies look and feel. For example, depending on their genetics, women may store most of their fat on the hips, arms, legs, and chest.
Excess fat around the boobs could directly indicate being obese or overweight. However, it’s worth mentioning that excess skin is also a factor. As you age, your body’s ability to produce collagen (protein in the skin) decreases, causing your skin to look flaccid no matter how hard you work out and how well you eat.
5 Methods for Getting Rid of Side Boob Fat
Before we get into the methods of getting rid of side boob fat, there’s one important thing I need to point out: the only way to reduce fat from a specific spot in the body is by losing fat all around the body.
In other words, it is impossible to target fat under the boob with exercises and expect to lose body fat from that specific area. Reducing body fat is a multi-disciplinary effort that requires a good diet, consistent exercise, and patience.
Genetics also plays a crucial role in getting rid of side boob fat. Some women store more fat than others in different body parts despite doing everything right.
If you’re struggling to lose side boob fat, but your friend or family member has easily lost fat from this area, it doesn’t mean that what you’re doing isn’t working. It means achieving the same results will take more time and effort. Focusing on your journey instead of comparing your progress and body with others is always a win-win situation.
Instead of looking for shortcuts and ineffective solutions, below you’ll find 5 methods to guide you on how to lose side boob fat sustainably.
1. Calorie Restriction
It all starts with reducing your total calorie intake. Limiting your calories will put your body in a fat-burning state while also losing extra weight.
First, determine your basal metabolic rate (BMR), which is the number of calories your body burns while resting.
Once you have that number, cut down 15-20% of your BMR and test your weight weekly. If it’s working, stick to that number of calories until you stop losing weight. Once your weight has stalled for a couple of weeks, decrease your calories by another 5-10%. Keep following this pattern until you’ve reached your desired weight or physique.
However, I recommend not going below 1,200 calories per day because you’ll lack energy, risk becoming deficient in key nutrients, and possibly experience side effects such as dizziness or headaches.
On top of being in a calorie deficit, increase your total protein intake to 0.8 g per pound of body weight. For example, if you weigh 100 pounds, eat around 80 grams of protein daily. This will push your body to retain and build muscle while shredding fat slowly and steadily. Avoid junk food and keep alcohol to a minimum.
Check out the video below to learn more about nutrition for fat loss:
If you’re looking for more specific diet guidelines, check out our guide on the Female Powerlifting Diet. Even if you’re not a powerlifter, you can apply many of these diet rules daily.
2. Strength Training
Strength training is the most effective method for losing excess fat after calorie restriction. A study by Wayne L. Westcott, Ph.D., demonstrated that ten weeks of strength training could reduce up to 1.8 kg of fat weight in healthy adults.
Although it’s impossible to spot reduce, some exercises (see below) can help you build muscle around the side boob area. Combining that with proper nutrition is only a matter of time before you see results.
Powerlifting is also effective for fat loss despite the common myths that powerlifting makes you fat. Compound movements such as squats, deadlifts, bench presses, and pull-ups are terrific ways to eliminate extra fat.
3. Cardiovascular Training
Cardiovascular training, such as HIIT (high-intensity training) and LISS (low-intensity cardio), has proven effective at reducing whole-body adiposity and abdominal fat.
Besides being effective, it’s also time-efficient. In 10-30 minutes, you can push yourself hard enough to reduce your body fat and get rid of that fat under your boobs.
4. Trying Different Bras
In some scenarios, women are healthy and have a good body fat percentage, yet the side boob is still present. For many of these women wondering how to remove breast side fat and underarm fat, the answer is simply switching to a different bra.
Try on multiple types and sizes to see the one that suits you the best. Style is important, but comfort should prevail before anything, especially when dealing with this issue.
5. Surgical Procedures
Getting plastic surgery to remove side boob fat should be the last resort. Although this is a relatively simple procedure for most plastic surgeons, it’s still considered “elective” surgery since there isn’t a real threat to your health.
The surgical procedure (lateral breast reduction) has a low-risk profile, which is why it has become popular. It removes excess fat and skin on the sides of your breasts. The result is a tighter chest musculature that can improve your cleavage.
Exercises That Can Help Get Rid of Side Boob Fat
Getting rid of the extra fat on the side boobs requires a combination of methods and patience. However, if you’re already taking care of the main variables, such as nutrition and strength training, the following exercises will significantly impact your quest.
Here’s a list of 5 exercises for side boob fat you can do at the gym today.
1. Bench Press
The bench press is one of the most effective exercises for building muscle in your chest and shoulders.
These muscles are the most significant on the anterior chest wall located underneath the breast tissue. They are thick and fan-shaped and a common spot to accumulate fat for women.
Bench pressing can help you attack that area. Here’s a step-by-step guide on the movement with a barbell.
- Set up a rack with a bench and an empty barbell.
- Lay down on the bench (facing up) where your arms can reach the bar comfortably.
- Keep both feet on the ground. The glutes, upper back, and head should all be in contact with the bench.
- Grip the barbell at shoulder width or slightly wider.
- Press up to unrack the bar while keeping your wrists neutral.
- Slowly descend the barbell, sending your elbows down and slightly out until the bar reaches your chest.
- Press up until your elbows are locked at the top.
Practice the technique with an empty barbell until you can add weight. After a few weeks of increasing the load progressively, you’ll notice how your chest muscles will begin to strengthen and look different.
2. Dumbbell Fly
DB flies are another excellent exercise to target the pectoral muscles, especially the outer portions of the chest. In this movement, the most significant tension is felt when the chest muscles are completely stretched. Around that area, women store the most fat under the boob.
Follow this how-to and learn how to use the dumbbell fly as a side boob workout.
- Grab a bench to lie down on your back.
- Pick a pair of light dumbbells.
- Lay on your back with a dumbbell in each hand and start with the arms up and in front of you.
- Slowly descend, opening up your arms with a slight bend on your elbows until your arms are below your chest level.
- Bring the dumbbells up in the same pattern and keep the elbows bent.
If you don’t have dumbbells, try kettlebells or a machine.
3. Lat Pulldown
Another body area that plays a role in the side boob fat is the lats. The lats are the broadest muscle in the posterior chain and extend from the back to the sides, attaching to the arm bone.
The stronger and more muscular your lats are, the less fat your body will store here, as long as you take care of all the methods above.
Regardless, here are step-by-step instructions on how to get rid of breast side fat using lat pull-downs.
- Find a lat pulldown machine.
- Select a comfortable yet challenging weight.
- Sit on the bench and secure your knees with the pads on top of it.
- Grip the pulldown bar with a slightly-wider-than-shoulder-width grip.
- Pull down the bar, sending your elbows down until it reaches your mid-chest or close to it.
- Control the ascend and repeat.
If you’re wondering how to get rid of side boob fat with this exercise, working through a full range of motion will help you do so more effectively.
4. Decline DB Press
The decline dumbbell press is an excellent variation for targeting the lower portion of your chest that goes from your armpit to the area below the breast. This is another common body area where some women accumulate fat.
Here’s a guide on how to do this exercise correctly:
- Grab a bench and adjust it to a 30-45 degree declined angle.
- Pick a pair of dumbbells that you can control but are still challenging.
- Lay on your back with a dumbbell in each hand and start with the arms up and in front of you.
- Slowly descend, keeping your elbows slightly away from your torso.
- Stop the dumbbells at chest level and repeat until the elbows are locked.
5. Dumbbell Row
The DB row is another exercise that targets the lats from a different angle (horizontal). Hitting the muscles from multiple angles will help you recruit more muscle fibers, reducing that side boob fat look.
Check this simple guide on how to do a DB row:
- Set up a bench or any surface so that it’s at about knee height.
- Grab one dumbbell of your weight preference.
- Place one hand on the surface with the elbow fully locked.
- Make sure your legs are hip-width apart, with the knees slightly bent and your spine neutral.
- Hold the dumbbell with the free hand and lift it back and up until your elbow is slightly over your back.
- Control the descent until the DB goes down, and repeat.
Frequently Asked Questions
How Do I Firm Up Side Boob Fat?
Combining a calorie-restriction diet with strength and cardiovascular training is the best way to firm up side boob fat. The body can’t target specific areas individually, so a more general approach can benefit most women.
How Do I Target My Chest Fat on the Sides?
You can target your chest fat on the sides with exercises like the bench press, lat pulldown, dumbbell fly, and decline dumbbell press. These exercises will recruit the muscle fibers around your armpit, side boob, and lower portion of your breast, helping you more directly attack that chest fat on the sides.
Final Thoughts
Getting rid of side boob fat can be a challenging quest for women. Avoid shortcuts such as spot reduction techniques and double down on effective methods like:
- Calorie restriction
- Strength and cardiovascular training
- Different types of bra
- Surgical procedures
Please be patient and double down on your effort. Don’t compare yourself to other bodies; focus on doing the basics well.
About The Author
Mauro Castillo is a General Medicine doctor with a master's degree in Sports Training and Business. He's been working in the fitness industry for the last seven years. He practiced CrossFit for 4 years before owning his own CrossFit and personal training gym. He's currently working at a sports facility, helping athletes become better mentally and physically. You can connect with Mauro on LinkedIn, IG, or X.
